• 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 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 […]

    CONTINUE READING
  • 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 […]

    CONTINUE READING
  • Programming 20/08/18- 25/08/18

    By Sarah Cahill | In Wods | on August 19, 2018

    Monday  20-08-2018 A: Power Clean (4 x 5 ) T&G reps WOD Metcon (3 Rounds for reps) 4 mins on 1 min off “A)  5 Power Clean + 5 Burpees B) 10 Box Jumps + 5 Power Clean + 5 Burpees C) 20 DU’s + 10 Box Jumps + 5 Power Clean + 5 Burpees” […]

    CONTINUE READING
  • Programming 13/08/18-18/08/18

    By Sarah Cahill | In Wods | on August 12, 2018

    Monday 13-08-2018 A: Paused Front Squat (5 x 3 @ 70% ) B: Deadhang (5 x 30s ) Deadhang/Tuck hang/L-Hang WOD FRAN (Time) FRAN 21-15-9 Thrusters @ 42.5kg/30kg & pull ups     Tuesday 14-08-2018 A: Wall Facing Wall Climb (4 x 1min ) B: Hollow Hold (4 x 1 min ) 10s hold + […]

    CONTINUE READING
  • Programming 07/08/18-11/08/18

    By Sarah Cahill | In Wods | on August 5, 2018

    Tuesday 07-08-2018 A: Pause Back Squat (5 x 3 ) B: Pistols (5 x 3 each leg ) WOD Metcon (AMRAP – Reps) In Pairs 2:30min Window x 3 rounds each “Run 300m Then AMRAP 7 Wall Balls 7 Down Ups “   Tuesday OLY 07-08-2018 A: Barbell Complex (Snatch) (5 x 1 ) Snatch […]

    CONTINUE READING
  • Programming 30/07/18 – 04/08/18

    By Sarah Cahill | In Uncategorized, Wods | on July 29, 2018

    Monday 30-07-2018 A: Deadlift (5 x 3 ) B: Single Arm Over Head Lunge (5 x 5 each side ) WOD Metcon (AMRAP – Reps) In Pairs 2:30 min AMRAP x 3 Rounds “Row 20/15 Cal Then AMRAP 7 Med Ball Cleans + 7 Box Jumps     Tuesday 31-07-2018 A: Strict Toes-To-Bar (4 x […]

    CONTINUE READING
  • Programming 23/07/18-28/07/18

    By Sarah Cahill | In Wods | on July 22, 2018

    Monday 23-07-2018 A: Back Squat (4 x 5 @ 3-2-x-1) Tempo; 3s Down 2s Hold Up 1s Reset B: Crock Row (4 x 10 each side ) WOD Metcon (AMRAP – Reps) In Pairs 2 min AMRAP x 3 Rounds each “200/150m Row AMRAP Burpee Box Jumps ” Score is your total bupree Box Jumps […]

    CONTINUE READING
  • Programming 16/07/18-21/07/18

    By Sarah Cahill | In Wods | on July 15, 2018

    Monday 16-07-2018 A: DB Push Press (4 x 8 ) B: Wall Climb (4 x 2 ) C: Shoulder Taps (4 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) YGIG x 10 mins Alt movements “5 HSPU/ 8 Push Up 6 Box Jump @30/24″” 30 DU’s “ Tuesday 17-07-2018 A: Front Squat (4 […]

    CONTINUE READING
  • Programming 09/07/18-14/07/18

    By Sarah Cahill | In Wods | on July 8, 2018

    Monday 09-07-2018 A: Strict Press (4 x 5 ) B: Walking Lunge (4 x 10 ) DB or Barbell walking lunges WOD Metcon (AMRAP – Rounds and Reps) In Pairs 16 min AMRAP Alt movements “200m Run 10 Box Jumps 8 Burpees 10 DB Push Press @20/15kg 8 DB Squats “   Tuesday 10-07-2018 A: […]

    CONTINUE READING
  • Programming 02/07/18-07/07/18

    By Sarah Cahill | In Wods | on July 1, 2018

    Monday 02-07-2018 A: Front Squat (4 x 5 ) B: Chin Up (4 x 5 ) C: Kettle Bell Swing (4 x 12) WOD Metcon (AMRAP – Rounds and Reps) In Pairs YGIG 12 min AMRAP “6 Thrusters @ 50/35kg 6 Burpees over The Bar 6 TTB “   Tuesday 03-07-2018 A: Wall Climb (4 […]

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