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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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  • Programming 22/02/2016-27/02/2016

    By Sarah Cahill | In Uncategorized | on February 21, 2016

    Monday 22-02-2016 Strength A: Front Squat, push press, thruster (3 x (3 + 3 + 3)) If you can start from the floor and clean the first rep do, if not work from the rack. B: Pull-ups (3 x 10 strict ) If using a band for strict pull ups do this option B1: Pull-ups (3-5 strict + max kipping ) […]

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  • Programming 15/02/2016- 20/02/2016

    By Sarah Cahill | In Uncategorized | on February 14, 2016

    CROSSFIT – Forging Elite Friendships!! Happy Love day peeps!! Monday 15-02-2016 Strength A: Back Squat (1 x 5 ) @ 40% of 90% 1RM A: Back Squat (1 x 5 ) @ 50% of 90% 1RM A: Back Squat (1 x 5 ) @ 60% of 90% 1RM B: Push Press (3 x 5 ) Straight arm Plank + shoulder taps (3 x 3 (each […]

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  • Programming 08/02/2016 – 13/02/2016

    By Sarah Cahill | In Uncategorized | on February 7, 2016

    Monday 08-02-2016 Strength A: Strict Press (1 x 5 ) @ 75% of 90% 1RM A: Strict Press (1 x 3) @ 85% of 90% 1RM A: Strict Press (1 x 1+) @ 95% of 90% 1RM B: Chin Ups (3 x 10 ) C: Pistols (3 x 5 each leg ) WOD Metcon (AMRAP – Reps) 15.4 8 min AMRAP: RX: 3 HSPU, 3 Cleans, 6 […]

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  • Programming 01/02/2016 – 06/02/2016

    By Sarah Cahill | In Uncategorized | on January 31, 2016

    Good luck to our guy competing at the pre Irish throw down competition this weekend!! Do us proud! Monday 01-02-2016 Strength A: Deadlift (1 x 3 ) @ 70% of 90% 1RM A: Deadlift (1 x 3 ) @ 80% of 90% 1RM A: Deadlift (1 x 3+) @ 90% of 90% 1RM B: Pull up hold (3 x 10-20s) C: Ring Push Ups (3 […]

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  • Programming 25/01/2016 – 30/01/2016

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

    Best of luck to Annette, Ava, Bernadette, Mikey, Mark and James all lifting at the WI Club Championships this weekend in Thurles! Monday 25-01-2016 Strength A: Back Squat (1 x 5 ) * increase your 1RM by 5kg from last cycle @ 65% of 90% new 1RM A: Back Squat (1 x 5 ) @ 75% of 90% new […]

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  • Programming 18/01/2016 – 23/01/2016

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

    Deep breath it’s a DELOAD WEEK!! Monday 18-01-2016 Strength A: Back Squat (1 x 5 ) 5 @ 40% of 90% 1RM A: Back Squat (1 x 5 ) 5 @ 50% of 90% 1RM A: Back Squat (1 x 5) 5 @ 60% of 90% 1RM B: L-Sit (3 x 1 min(accumulate) ) accumulate 1 min in a few sets as possible […]

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