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  • 19-02-2015

    By Sarah Cahill | In Uncategorized | on February 19, 2015

    Red Iron CrossFit – Mobility Mobility A: Head to Toes Mobility (No Measure) B: Foam Rolling & Trigger point (No Measure) A) Foam Rolling: Calves Quads & ITB Back Lats B) Trigger point: Glutes Hamstring flossing Hip Flexor Thoracic Traps Forearms on barbell C: Mobility Circuit 1 (No Measure) 1) Couch Stretch 2) Adductor Stretch […]

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  • 12/02/2015

    By Sarah Cahill | In Uncategorized | on February 12, 2015

    Red Iron CrossFit – Mobility Mobility A: Mobility Testing (No Measure) Sit and Reach Thompson Adductor Ankle Glutes Shoulder flexion Wrist B: Foam Rolling & Trigger point (No Measure) A) Foam Rolling: Calves Quads & ITB Back Lats B) Trigger point: Glutes Hamstring flossing Hip Flexor Thoracic Traps Forearms on barbell C: Whole body mobility […]

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  • 31/12/2014

    By Sarah Cahill | In Uncategorized | on December 31, 2014

    Red Iron CrossFit – CrossFit Gymnastics A: Tabata Hollow Hold V’s Arch Hold 20:10 alternate hollow hold to arch hold B: Tabata Pull Up Hang/Hold V’s Squat Hold 20:10 Dead Hang hold/pull up hold/chin up hold V’s Squat hold/wall squat/OHS Metcon Metcon (AMRAP – Reps) In Pairs You go I go 5 x 4 min […]

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  • 30/12/2014

    By Sarah Cahill | In Uncategorized | on December 30, 2014

    Red Iron CrossFit – CrossFit Weightlifting A: Push Press (4×4) B: Reverse DB lunges (4 x 10 ) Metcon Metcon (Time) 30-25-20 wall balls + 800 m run between rounds

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  • 29/12/2014

    By Sarah Cahill | In Uncategorized | on December 29, 2014

    Red Iron CrossFit – CrossFit Warm-up a: Squat Warm up (No Measure) 400m run 4 point Squat Groiners Pigeon pose 4 Point Squat x 2 b: Shoulder to Over head (No Measure) With PVC 5 reps of each Behind neck press Behind neck push press Behind neck push jerk Behind neck press in split jerk […]

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  • 27/12/2014

    By Sarah Cahill | In Uncategorized | on December 27, 2014

    Red Iron CrossFit – CrossFit Warm-up Upper Body (No Measure) Passovers Around the world Bear Crawl Pull up hang + scapular retraction Weightlifting Hang Power Clean (5-5-5-5-5) Gymnastics Pull-ups (3 x 5 ) Conditioning Metcon (No Measure) 4 Rounds 4 TGUs (2 each arm) 8 Goblet Squats 12 Kb Swings (american if shoulder flexibility allows)

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  • 22/12/2014

    By Sarah Cahill | In Uncategorized | on December 22, 2014

    Red Iron CrossFit – CrossFit Warm-up Lower Body (No Measure) Lunge Complex Good Mornings RDL Light KB Swing Rowing Weightlifting A: Deadlift (5-5-5-5) B: Romanian Deadlift (RDL) (4×4 ) Metcon Metcon (AMRAP – Reps) 4 x 2 min windows + 1 min rest Each 2 minutes complete Run 300m then max effort Wall Balls

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  • 20/12/2014

    By Sarah Cahill | In Uncategorized | on December 20, 2014

    Red Iron CrossFit – CrossFit Warm-up Saturday (No Measure) 3 Rounds Run 200m 1 Length inch worms 5 Wall Squats 30 Hang on Bar Metcon Metcon (Time) 25 Goblet Squats 25 BUrpees 400m Run 25 Russian Swings 25 Wall Balls 400m Run 25 Box Jumps (step down) 25 DB Lunges 400m Run

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  • 19/12/2014

    By Sarah Cahill | In Uncategorized | on December 19, 2014

    Red Iron CrossFit – CrossFit Warm-up PVC Snatch Practice (No Measure) Weightlifting A: Seated Dumbbell Press (8-8-8-8) B: Inverted Row (8-8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 4 Hang Power Clean 6 Front Squat 8 Press Ups Rest 30s

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  • 17/12/2014

    By Sarah Cahill | In Uncategorized | on December 17, 2014

    Red Iron CrossFit – CrossFit Weightlifting A: Back Squat Tempo (5 x 5 ) 5 reps 1st rep @ 5-1-1-0 2nd rep @ 4-1-1-0 3rd rep @ 3-1-1-0 4th rep @ 2-1-1-0 5th rep @ 2-1-1-0 Russian Swing (15 x 3 ) Metcon Metcon (Time) 5 Rounds 5 Burpee Box Jumps 10 Wall Balls 15 […]

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