Monday 29-01-2018 A: Power Clean (4 x 5 ) B: Pull-ups (4 x 5 ) 5 Stict Pull Ups + 5 kip swings WOD Metcon (AMRAP – Reps) 16 min AMRAP “1 Power Clean @ 60/40kg 1 Burpee Over the Bar 1 Pull Up/CTB 2 Power Clean 2 Burpees over the bar 2 Pull Ups/CTB […]

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Monday 22-01-2018 A: Back Squat (4 x 5 ) B: Broad Jump (4 x 5 ) C: L-Sit (4 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 3 “50 DU buy in Then AMRAP 5 Burpee 10 Alt DB Snatch @ 15/20kg 15 Sit Ups ” […]

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Monday 08-01-2018 A: RDL (4 x 6 ) B: Hollow + V-Hold (4 x 5) 5s Hollow 1 V-sit x 5 C: Double Kettle Bell Front Rack Lunges (4 x 5 each leg ) reverse lunges WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP “10 Plate GTOH @20/15kg 10 OH Lunges 10 Weighted […]

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I’d like to wish everyone at Red Iron CrossFit a very Happy New Year. Another fresh new year is here, another year to live, to banish worry, doubt and fear, to love, laugh and give! Tuesday 02-01-2018 WOD Metcon (AMRAP – Reps) “In Pairs 3 Round each 1 min on 1 min off 10 Air […]

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Monday 18-12-2017 A: Barbell Lunges (4 x 6 each leg ) B: Pistols (4 x 5 each leg ) C: Hollow to tuck V-Sit (4 x 40s ) Start in hollow hold 5s Tuck to tuck sit hold for 5s WOD Metcon (AMRAP – Rounds and Reps) YGIG 12 mins partner holds straight arm plank […]

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Monday 11-12-2017 A: Back Squat (4 x 3 @ 75% +) B: Deadhang (4 x 1 min ) WOD Metcon (No Measure) “In Pairs Complete 1 Round then swap Partner in Push Up position while waiting 4 Rounds Each ” “10 Double KB Swings 8 Alt Double KB Lunges 6 Double KB Push Press “ […]

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Monday 04-12-2017 A: RDL (3 x 8 ) B: Pistols (3 x 5 each leg ) C: Push Up Transfer (3 x 1 min ) WOD Metcon (AMRAP – Reps) “In Pair 4 Rounds each 1 person completes 1 round then swap over ” “In 2:30 window: 250/200m Row 8 Burpees over the Rower Max […]

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Monday 27-11-2017 A: Reverse Lunges (4 x 5 each leg ) With Barbell B: Russian Step Up (4 x 5 each leg ) A: Plank + Push Up (4 x 1 min ) Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank […]

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Monday 20-11-2017 A: Seated Press (4 x 3 ) Sat on bench/ boxes – regular military press. B: Bent Over Row (4 x 10 each side ) C: Pull-ups (4 x 5 ) Strict Make them weighted if able WOD Metcon (AMRAP – Rounds and Reps) WOD 10 min AMRAP in pairs Row 500m/400m, 20 […]

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Monday 13-11-2017 A: Deadlift (4 x 5 @ 70% ) B: Barbell Lunges (4 x 5 each leg ) Back rack As heavy as possible WOD Metcon (Time) For TIme 50-40-30-20-10 Double Unders and Air Squats   Tuesday 14-11-2017 WOD Metcon (Time) For Time; 25 min cap “A) 30-20-10 Synchro KB Swings @24/16kg & Cal […]

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