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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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  • 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 […]

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  • 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 […]

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  • 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 […]

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  • 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 ) […]

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  • 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: […]

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  • 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 […]

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  • 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 […]

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