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  • Programming 02/05/2016 – 07/05/2016

    By Sarah Cahill | In Uncategorized | on May 1, 2016

    Monday 02-05-2016 Strength A: RDL (4 x 5 ) B: Step Ups (4 x 10 each leg ) C: Pistols (4 x 6 each leg ) WOD Metcon (Weight) EMOM  12 Odd: 12-15 Wall balls @9/7kg Even: 30-50 double unders Tuesday 03-05-2016 Strength A: Front Squat (3 x 8 ) A1: Overhead Squat (3 x […]

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  • Programming 25/04/2016 – 30/04/2016

    By Sarah Cahill | In Uncategorized | on April 24, 2016

    “Never forget to enjoy the journey, regardless of the destination” Monday 25-04-2016 Strength A: Back Squat (3 x 3 ) roughly 80-85% A1: Back Squat (1 x max ) same weight as previous set but max reps B: Lateral/ski jump (4 x 10) C: Banded glute walk (4 x 20 each way) WOD Metcon (3 […]

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  • Programming 18/04/2016 – 23/04/2016

    By Sarah Cahill | In Uncategorized | on April 17, 2016

    Monday 18-04-2016 Strength A: Front Squat (3 x 5 + max ) 3 sets of 5reps at 70-80% A1: Front Squat (1 x max) 1 set at same weight for max reps B: Banded glute walk (4 x 10 ) C: Step Ups (4 x 10 each leg ) lowering for a count of 3, […]

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  • Programming 11/04/2016-16/04/2016

    By Sarah Cahill | In Uncategorized | on April 10, 2016

    Monday 11-04-2016 Strength A: Back Squat (4 x 5 ) B: Broad Jump (4 x 5 ) C: Hollow Hold (3 x 30s ) if able add rocks WOD Metcon (Time) 21-15-9 Thrusters @42.5/30kg & TTB Tuesday 12-04-2016 Strength A: Push Press (4 x 5 ) B: Negative Pull Ups (4 x 3 ) Jump […]

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  • Programming 4/04/2016 – 9/04/2016

    By Sarah Cahill | In Uncategorized | on April 3, 2016

    Monday 04-04-2016 Strength Bulgarian Split Squat (4 x 6 each leg ) Bottom Up KB Press (4 x 6 each arm ) KB Swing (4 x 10) WOD Metcon (AMRAP – Reps) EMOM 12 ODD: 12-15 DB Thrusters @15kgs/10kgs EVEN: 12-15 burpees Tuesday 05-04-2016 Strength Deadlift (3 x 5 ) Turkish Get Up (3 x […]

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  • Programming 29/03/2016 – 02/04/2016

    By Sarah Cahill | In Uncategorized | on March 28, 2016

    Tuesday 29-03-2016 Strength A: 1 Strict Press, 2 push Press, 3 Jerk (3 x 5 ) B: Seated Box Jump (3 x 5 ) Start from Sitting, box jump C: Pull-ups (3 x 10) WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 7 TTB, 7 push ups, 7 squat box jumps* @ 24/20″ […]

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  • Programming 21/03/2016 – 26/03/2016

    By Sarah Cahill | In Uncategorized | on March 20, 2016

    Monday 21-03-2016 Strength A: Front Squat (5 x 3  ) Approximately 80% + of 1 RM B: Push Press (5 x 3 ) Approximately 80% + of 1 RM c: Dead Hang/Chin Up Hold/ Pull Up Hold (5 x 20s ) WOD Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 8 Deadlifts, 6 Hang Power Cleans, 4 STOH, 100m run @ […]

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  • Programming 14/03/2016 – 20/03/2016

    By Sarah Cahill | In Uncategorized | on March 13, 2016

    Monday 14-03-2016 Strength A: Deadlift (Build to a heavy single ) *** FORM OVER WEIGHT!! Get your partner to watch as you lift and  if there’s any loss of form DROP it!! WOD Metcon (3 Rounds for reps) 3 x 5 min 1 min rest AMRAP Cindy – 5 pull ups, 10 push ups, 15 air squats Start […]

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  • Programming 07/03/2016 – 12/03/2016

    By Sarah Cahill | In Uncategorized | on March 6, 2016

    Meet you at the bar???! Monday 07-03-2016 Strength A: Strict Press (1 x 1 ) Build to a heavy single 1 RM B: Push-ups (3 x 10) Make them weighted or do strict HSPU’s if you can get close to 5+ reps C: Hollow Hold (3 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 8 STOH, 10 […]

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  • Programming 29/02/2016 – 05/03/2016

    By Sarah Cahill | In Uncategorized | on February 28, 2016

     Congrats on smashing week one of the CrossFit Open and well done to Team Black on taking the first win of the competition, Absolutely sterling work from everyone this week so I’ll be expecting to hear reports of the same level of graft next weekend. You’ll be under the eye of Coach Laffan this week […]

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