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

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

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  • 24-04-2019

    By Sarah Cahill | In Uncategorized | on April 23, 2019

    Red Iron CrossFit – CrossFit Lite WOD Metcon (No Measure) “30s on 30s off x 4 Rowing Step Ups Lunges “ A: Dead Hang (Time) B: Ring Rows (3 x 10) C: Push-ups (3 x 5 ) D: Plank (3 x 30s) WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off […]

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  • Programming 22/04/19 – 27/04/19

    By Sarah Cahill | In Uncategorized | on April 21, 2019

    TUESDAY23-04-2019 A: Front Squat (2 x 5 ) A: Front Squat (2 x 3 ) A: Front Squat (2 x 1 ) WODMetcon (AMRAP – Rounds and Reps) In Pairs 15 min AMRAP20 Box Jumps30 Wall Balls50 DU’s “ TUESDAY OLY 23-04-2019 A: Muscle Snatch (4 x 3 @ 50% ) B: Overhead Squat (4 […]

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  • 17-04-2019

    By Sarah Cahill | In Uncategorized | on April 16, 2019

    Red Iron CrossFit – CrossFit Lite WOD Metcon (AMRAP – Reps) “30s on 30s off x 4 Skipping Mountain Climbs Sit Ups “ Metcon (No Measure) “3 Rounds 10 Super Man 20 Shoulder Taps 1 length Bear Crawl “ Metcon (AMRAP – Rounds and Reps) in Pairs YGIG Alt Movements – 10 Mins 100m Run […]

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  • Programming 15/04/19- 20/04/19

    By Sarah Cahill | In Wods | on April 14, 2019

    MONDAY  15-04-2019 A: Push Press (2 x 5 ) A: Push Press (2 x 3 ) A: Push Press (2 x 1 ) B: Chin Up (4 x 5 ) C: Goblet Squat (4 x 15 ) WOD Metcon (Time) DB FRAN 10 min Cap “21-15-9 DB Thurusters @ 22.5/15kg Pull Ups “ TUESDAY  16-04-2019 […]

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  • 10-04-2019

    By Sarah Cahill | In Uncategorized | on April 9, 2019

    Red Iron CrossFit – CrossFit Lite WOD A: Metcon (AMRAP – Reps) “30s on 30s off x 3 Shuttle Run Step Up Down Up Lunges” B: Metcon (No Measure) “20s on 10s off x 4 Shoulder Taps Plank to Push Up Bear Crawl “ WOD C: Metcon (AMRAP – Rounds and Reps) “4 min AMRAP […]

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  • Programming 08/04/19-13/04/19

    By Sarah Cahill | In Wods | on April 7, 2019

    MONDAY  08-04-2019 A: Deadlift (5 x 3) Build to a heavy 3 B: Hollow Hold (Tabatta 8 x 20s on 10s off ) Hollow hold + Weighted Sit Up WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 12 TTB 10 Russian KB swings @32/24 8 Burpee Box Jumps TUESDAY   09-04-2019 A: Push-ups (4 x […]

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  • Programming 01/04/19-06/04/19

    By Sarah Cahill | In Wods | on March 31, 2019

    DELOAD WEEK! MONDAY 01-04-2019 A: Front Squat (4 x 5 @ 50% ) Deload week so keep it light B: Broad Jump (4 x 5 ) C: Side Plank (4 x 30s each side ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs 10 min AMRAP Row 40/30 Cal 30 Burpees over the Rower […]

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  • 30-03-2019

    By Sarah Cahill | In Uncategorized | on March 30, 2019

    Red Iron CrossFit – Competitors Class A: Power Snatch (4 x 5 T&G ) B: Muscle-ups (4 x 1-5 ) Strict Ring B1: Pull-ups (4 x 5 ) CTB if able Skill C: Bar Muscle-ups (4 -5 sets ) WOD Metcon (Time) 4 Rounds 30s Bar Muscle up 30s Rest 20/15 Cal Bike 10 Power […]

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  • Programming 25/03/19-30/03/19

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

    MONDAY 25-03-2019 A: Push Press (4 x 5 ) B: Pull-ups (4 x 5+) strict B1: Muscle-ups (4 x 1-5 ) Strict Ring MU C: Plank to Push Up (4 x 1 min ) 10s plank hold – move to push up hold 10s, keep repeating for 1 min WOD Metcon (AMRAP – Rounds and […]

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  • Programming 18/03/19-23/03/19

    By Sarah Cahill | In Wods | on March 18, 2019

    TUESDAY 19-03-2019 A: Front Squat (4 x 4 @ 70-75% ) B: Kettle Bell Swing (4 x 15 ) C: Arch Hold (4 x 30s ) WOD Metcon (AMRAP – Reps) In Pairs “12 min Running Clock 1 min Max Wall Balls  @9/7kg 1 min Max Box Jump Overs 1 min Max Burpee bar touch […]

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