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    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

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  • Programming 04/09/2017 – 09/09/2017

    By Sarah Cahill | In Wods | on September 3, 2017

    Monday 04-09-2017 A: Deadlift (5 x 5 ) at 75% WOD Metcon (4 Rounds for reps) “Time: 20 Mins 4 x 3 min on/2 min off” “0-3 Buy-In 30 DUs Amrap: 8 DL – 8 Bar Facing Burpess – 5 HSPU – Rest 3-5 – 5-8 Buy-In 30 DUs Amrap: 7 DL – 7 Bar […]

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  • Programming 21/8/2017 – 26/08/2017

    By Sarah Cahill | In Wods | on August 20, 2017

    Monday 21-08-2017 A: Deadlift (5 x 3 @ 75-80% ) B: Hollow Hold (Tabatta 8 x 20s on 10s off ) WOD Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 200m Run, 10 Burpees Tuesday 22-08-2017 A: Strict Press (3 x 3 @ 75-80% ) B: Pistols (3 x 5 each side ) Work […]

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  • 19-08-2017

    By Sarah Cahill | In Uncategorized | on August 18, 2017

    Red Iron CrossFit – Competitors Class WOD Metcon (AMRAP – Reps) “2 Rounds 4 min Run Rest 1 min 4 min Row Rest 1 min “ Metcon (AMRAP – Reps) “EMOM 15 6-16 CTB Pulls ups 6-16 HSUP’s 10-16 Alt Pistols “ Clean (5 x 3 @) 5 sets at 75-80% Don’t have to be […]

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  • Programming 14/08/2017 – 19/08/2017

    By Sarah Cahill | In Wods | on August 13, 2017

    Monday 14-08-2017 A: Back Squat (5 x 3 ) All at 80% B: Side Plank (Tabatta 20s on 10s off x 8 ) 4 each side WOD Metcon (AMRAP – Rounds and Reps) In Pairs AMRAP 10 mins Row 300/250m, 8 Burpees, 10 Box Jumps     Tuesday 15-08-2017 WOD Metcon (AMRAP – Reps) 30 […]

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  • Programming 07/08/2017 – 12/08/2017

    By Sarah Cahill | In Wods | on August 6, 2017

    Good Luck and best wishes to Kay on her wedding day this week! Monday 07-08-2017 A: Front Squat (5 x 3 ) WOD Metcon (AMRAP – Reps) 10 mins alternate with partner for max reps Thrusters @42.5/30kg and Rowing     Tuesday 08-08-2017 A: Strict Toes-To-Bar (3-4 x 5 ) B: Handstand Push-ups (3 x […]

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  • Programming 31/07/2017 – 05/08/2017

    By Sarah Cahill | In Wods | on July 30, 2017

    Monday 31-07-2017 A: Deadlift (3 x 3 @ 75% ) 5 Sets to Build to 75% Then 3 sets at 75% B: Hollow Hold (5 x 30s ) Deadbugs WOD Metcon (Time) 1 Round Row 500m, Run 400m, 30 burpees Tuesday 01-08-2017 A: Wall Climb (3 x 3) B: Chin Up (3 x 8) Dips […]

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  • Programming 24/07/2017 – 29/07/2017

    By Sarah Cahill | In Uncategorized, Wods | on July 23, 2017

    Monday motivation…….Be more like Martin!! Huge congrats on winning Spirit of the Games at Waterford’s Irish Fitness Championships could’t be more deserving!   Monday 24-07-2017 A: Push Press (3 X 3 ) 5 sets to Build up in 3’s to heavy set 75-80% then 3 sets at this then 5 sets of 3 to drop […]

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  • Programming 17/07/2017 – 22/07/2017

    By Sarah Cahill | In Wods | on July 16, 2017

    Monday 17-07-2017 A: Back Squat (3 x 3 ) 5-6 sets to Build up in 3’s to heavy set 75-80% then 3 sets at this then 5-6 sets of 3 to drop back WOD Metcon (Time) 3 Rounds 3 min windows 3 min rest Row 300/250m, Run 300m score is your total time including rest […]

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  • Programming 10/07/2017 – 15/07/2017

    By Sarah Cahill | In Wods | on July 9, 2017

    Monday 10-07-2017 A: Overhead Squat (5 x 5 ) Build up over 5 sets aim to or above¬† WOD weight WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# @ 42.5/30kg     Tuesday 11-07-2017 Skill 3 Rounds 10 V-sits, 10 Pistols Skill 3 Rounds 10 KB Swings, […]

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  • Programming 03/07/2017 – 08/07/2017

    By Sarah Cahill | In Wods | on July 2, 2017

    Monday 03-07-2017 A: Push Press (5 x 3 @ 75% ) 3-4 warm up sets then 5 sets all at 75% B: Pull-ups (2 x 5-7) 2 Rounds 5-7 Strict Pull Ups 30s Hollow hold 2 Rounds 5-10 Kip swings/Butterfly circles 10-15 Kipping Pull Ups (from box if needed) or 10-15 Butterfly Pull Ups C: […]

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