• Opening Hours

    OPENING HOURSX

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

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

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

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

  • 085-731-7455

BLOG

  • Programming 11/03/19-16/03/19

    By Sarah Cahill | In Wods | on March 10, 2019

    MONDAY 11-03-2019 A: Back Squat (4 x 4 ) @70-75% B: Broad Jump (4 x 5 ) C: Single leg RDL (4 x 5 each leg ) WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP “10 Med Ball Clean @ 9/7kg 10 Down Up 10 Med Ball Lunges “ TUESDAY  12-03-2019 A: Push […]

    CONTINUE READING
  • Programming 04/03/19 – 09/03/19

    By Sarah Cahill | In Wods | on March 3, 2019

    MONDAY  04-03-2019 A: Front Squat (4 x 3 @ 70-75% with pause ) B: KB Swing (4 x 15 ) C: Hollow Hold (4 x 20s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs 15 min AMRAP “30 Wall Balls 30 Box Jumps 30/20 Cal Row “ TUESDAY  05-03-2019 A: RDL (4 x […]

    CONTINUE READING
  • Programming 25/02/2019-02/03/2019

    By Sarah Cahill | In Wods | on February 24, 2019

    MONDAY 25-02-2019 Back Squat (4 x 5  @ 50-60% ) B: Dummbell lunges (4 x 10 ) Forwards Alt legs C: Deadhang (4 x 1 min ) Hold at top of pull up to make it harder WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP ” 10 Goblet Squats @ 20/12.5kg 10 Alt […]

    CONTINUE READING
  • Programming 18/02/19 – 23/02/19

    By Sarah Cahill | In Wods | on February 17, 2019

    MONDAY 18-02-2019 A: Push Press (4 x 5 ) 75% B: Pull-ups (4 x 5 ) Ring Row Banded Pull Up Strict Pull Up Strict CTB Ring Muscle Up WOD Helen (Time) 3 Rounds for time: 400m Run 21 KB Swings @ 24/16kg 12 Pull Ups   TUESDAY 19-02-2019 A: Deadlift (5 x 2 ) […]

    CONTINUE READING
  • Programming 11/02/19-16/02/19

    By Sarah Cahill | In Wods | on February 13, 2019

    MONDAY 11-02-2019 A: Deadlift (4 x 3 @ 75% ) B: Push-ups (4 x 5 ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs alt movement 10 min AMRAP 12 KB Swings @ 32/24kg 10 Cal Row/Bike 8 Box Jumps @ 30/24″ TUESDAY 12-02-2019 A: Back Squat (4 x 3 @ 75% ) B: […]

    CONTINUE READING
  • Programming 04/02/19-09/02/19

    By Sarah Cahill | In Wods | on February 3, 2019

    MONDAY 04-02-2019 A: Front Squat (4 x 5 @ 75% ) B: V-Sits (4 x 10) C: Deadhang (4 x 1 min) WOD Metcon (Time) 21-15-9 DB Thrusters @22.5/15kgs TTB TUESDAY 05-02-2019 A: Push Press (4 x 5  @75% ) B: Pull-ups (4 x 5 ) C: Push-ups (4 x 1 min) WOD Metcon (AMRAP […]

    CONTINUE READING
  • Programming 28/01/19-02/02/19

    By Sarah Cahill | In Wods | on January 27, 2019

    MONDAY 28-01-2019 A: Deadlift (4 x 5 @ 70% ) B: Single Leg Glute Bridge (4 x 5 each leg ) WOD Metcon (AMRAP – Reps) In Pairs 10 min 2km/1750m then max burpees over the rower * score is your burpees TUESDAY 29-01-2019 A: Strict Press (3 x 3 @ 70% + 3 x […]

    CONTINUE READING
  • Programming 21/01/19-26/01/19

    By Sarah Cahill | In Wods | on January 20, 2019

    DELOAD WEEK MONDAY 21-01-2019 A: Front Squat (3 x 5 @ 60% ) B: Front Squat (3 x 3 @ 65% ) C: Bulgarian Split Squats (3 x 5 each leg ) D: V-Sits (3 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP “40 Wall Balls 40 Cal […]

    CONTINUE READING
  • Programming 14/01/19-19/01/19

    By Sarah Cahill | In Wods | on January 13, 2019

    Monday 14-01-2019 A: Strict Press (4 x 5 @ 65% ) B: Pull-ups (4 x 5 ) C: Plank (4 x 1 min ) Staight arms WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 Single arm DB Push Press each side 10 Alt Snatches 10 Down Up Box Jump Tuesday 15-01-2019 A: […]

    CONTINUE READING
  • Programming 07/01/2019-12/01/2019

    By Sarah Cahill | In Wods | on January 6, 2019

    Monday 07-01-2019 A: Front Squat (4 x 5 ) @65% B: Single leg lunge (4 x 10 each leg with DB ) WOD Metcon (4 Rounds for reps) 2min on 30s rest x 4 “A) 20/15 Cal Bike Buy In Then Max Wall Balls B) 20/15 Cal Row Then Max Box Step Overs “ Tuesday […]

    CONTINUE READING
COPYRIGHT ©RED IRON CROSSFIT 2014. ALL RIGHTS RESERVED.
DESIGNED WITH LOVE BY 7PX CONSULTING