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BLOG

  • 06-10-2018

    By Sarah Cahill | In Uncategorized | on October 5, 2018

    Red Iron CrossFit – Competitors Class WOD Metcon (Time) In teams of 4 1 mile Run (together) 100Cal Row 100 Wall Balls 100 Burpee Bar Touch

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  • Programming 01/10/18 – 07/10/18

    By Sarah Cahill | In Wods | on September 30, 2018

    Monday 01-10-2018 A: Single Arm Dumbell Press (3 x 5 each arm ) B: Bent Over Row (3 x 10 each arm ) C: DB Step Up (3 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP in pairs 40 Single arm Hang Clean + Jerk @ 22.5/15kg 40 DB Step […]

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  • 29-09-2018

    By Sarah Cahill | In Uncategorized | on September 28, 2018

    Red Iron CrossFit – Competitors Class Skill 15 min skill practice WOD A: Metcon (Time) In Teams of 4 “100 Power Cleans + Jerk Every 20 reps every one run 200m “ B: Metcon (AMRAP – Reps) In teams of 4 10 min Max Cal Row

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  • Programming 24/09/18-29/09/18

    By Sarah Cahill | In Uncategorized, Wods | on September 23, 2018

    Monday 24-09-2018 A: RDL (4 x 6 ) B: Single leg hop and hold (4 x 5 each leg ) Focus on the landing first. Hold the landing for 2-3s Then increase the distance of the jump C: Double KB Front Rack Lunges (4 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) In […]

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  • 22-09-2018

    By Sarah Cahill | In Uncategorized | on September 21, 2018

    Red Iron CrossFit – Competitors Class WOD Metcon (5 Rounds for reps) In Piars “5 min AMRAP + 2 min rest A) 20 Power Cleans + 5 Rope Climbs B) 20 Push Press + 20 Pull Ups C) 20 Front Squats + 20 TTB D) 40/30 Cal Row + 10 Burpees Over the Rower E) […]

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  • Programming 17/09/18-22/09/18

    By Sarah Cahill | In Wods | on September 16, 2018

    Monday 17-09-2018 A: Front Squat (4 x 5 @ 70% ) B: Sumo Deadlift High Pull (4 x 10 ) C: Hollow Hold (4 x 30s ) WOD Metcon (AMRAP – Reps) 90s on 90s off x 4 Row 16/12 Cal + 10 Goblet Squats Tuesday 18-09-2018 A: Pull-ups (4 x 5 ) B: Push-ups […]

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  • 15-09-2018 Filthy 150

    By Sarah Cahill | In Uncategorized | on September 14, 2018

    Red Iron CrossFit – Competitors Class WOD Metcon (6 Rounds for reps) In Piars “5 min AMRAP A) 20 Power Cleans + 5 Rope Climbs B) 20 Push Press + 20 Pull Ups C) 20 Front Squats + 20 TTB D) 40/30 Cal Row + 10 Burpees Over the Rower E) 40/30 Cal Bike + […]

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  • Programming 10/09/18-15/09/18

    By Sarah Cahill | In Wods | on September 9, 2018

    Monday 10-09-2018 A: Back Squat (4 x 5 @ 70% ) B: DB Step Up (4 x 5 each leg ) C: Pallof Press (4 x 10 each side ) WOD Metcon (AMRAP – Rounds and Reps) 10 min EMOM “15 Wall Balls @9/6kg 15 Box Jumps “   Tuesday 11-09-2018 A: Push Press (4 […]

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  • Programming 03/09/18 – 08/09/18

    By Sarah Cahill | In Uncategorized, Wods | on September 2, 2018

    Monday  03-09-2018 A : Strict Press (4 x 5 @70% ) B: Chin Up (4 x 5 ) C: Wall Facing Wall Climb (4 x 30s ) WOD Metcon (Time) 5 Rounds for time 10 min cap “12 DB Push Press @ 22.5/15kg 12 Box Jump Overs “ Tuesday  04-09-2018 A: Single leg RDL (3 […]

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  • Programming 27/08/18 – 01/09/18

    By Sarah Cahill | In Wods | on August 26, 2018

    Monday 27-08-2018 A: Push Press (3 x 5 ) B: Strict Toes-To-Bar (3 x 5 ) WOD Metcon (3 Rounds for reps)4 min on 1 min off x 3″4 min AMRAP5 Push Press @ (70% of A)5 Burpee Box JumpsRest 1 min4 min AMRAP10 Sit Ups5 Push Press5 Bupree Box Jumps1 min Rest4 min AMRAP20 […]

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