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BLOG

  • 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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  • Programming 26/06/2017 – 1/07/2017

    By Sarah Cahill | In Wods | on June 25, 2017

    Monday 26-06-2017 A: Squat Clean, Hang Squat clean + Jerk (20 mins to build to a max ) WOD Metcon (AMRAP – Reps) IFC WOD 1 In 4 minutes Run 400m + Max power cleans 35 to 39 – 60/40kg 40 to 49 – 55/35kg 50+ and scaled – 50/30kg Score is the number of […]

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  • Programming 19/06/2017- 24/06/2017

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

    Monday 19-06-2017 A: Pull-ups (3 x 5 ) 3 Rounds 5 strict pull ups 10 weighted passovers (1.25kg) 2 Rounds Prone Lying shoulder press 10 Kip swings/Butterfly circles 2 Rounds Pull Ups x max B: Push Jerk (5 x  2) WOD Metcon (Time) 5 Rounds 9 Pull Ups, 7 Front Squats @60/40kg, 5 Jerks @ […]

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