• 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

Uncategorized'S ARCHIVE

  • Programming 15/10/18-20/10/18

    By Sarah Cahill | In Uncategorized, Wods | on October 14, 2018

    Monday 15-10-2018 A: RDL (4 x 10 ) With KB Straight leg deadlift if able B: DB Push Press (4 x 5 ) C: Hollow Hold (4 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs Alt Movements – 10 Rounds or 12 min AMRAP “10 Deadlift @ 80/60kg 12/10 Cal Row […]

    CONTINUE READING
  • 06-10-2018

    By Sarah Cahill | In Uncategorized | on October 5, 2018

    Red Iron CrossFit – Competitors Class WOD Metcon (Time) In teams of 4 1 mile Run (together) 100Cal Row 100 Wall Balls 100 Burpee Bar Touch

    CONTINUE READING
  • 29-09-2018

    By Sarah Cahill | In Uncategorized | on September 28, 2018

    Red Iron CrossFit – Competitors Class Skill 15 min skill practice WOD A: Metcon (Time) In Teams of 4 “100 Power Cleans + Jerk Every 20 reps every one run 200m “ B: Metcon (AMRAP – Reps) In teams of 4 10 min Max Cal Row

    CONTINUE READING
  • Programming 24/09/18-29/09/18

    By Sarah Cahill | In Uncategorized, Wods | on September 23, 2018

    Monday 24-09-2018 A: RDL (4 x 6 ) B: Single leg hop and hold (4 x 5 each leg ) Focus on the landing first. Hold the landing for 2-3s Then increase the distance of the jump C: Double KB Front Rack Lunges (4 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) In […]

    CONTINUE READING
  • 22-09-2018

    By Sarah Cahill | In Uncategorized | on September 21, 2018

    Red Iron CrossFit – Competitors Class WOD Metcon (5 Rounds for reps) In Piars “5 min AMRAP + 2 min rest A) 20 Power Cleans + 5 Rope Climbs B) 20 Push Press + 20 Pull Ups C) 20 Front Squats + 20 TTB D) 40/30 Cal Row + 10 Burpees Over the Rower E) […]

    CONTINUE READING
  • 15-09-2018 Filthy 150

    By Sarah Cahill | In Uncategorized | on September 14, 2018

    Red Iron CrossFit – Competitors Class WOD Metcon (6 Rounds for reps) In Piars “5 min AMRAP A) 20 Power Cleans + 5 Rope Climbs B) 20 Push Press + 20 Pull Ups C) 20 Front Squats + 20 TTB D) 40/30 Cal Row + 10 Burpees Over the Rower E) 40/30 Cal Bike + […]

    CONTINUE READING
  • 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 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 23/10/2017 – 28/10/2017

    By Sarah Cahill | In Uncategorized, Wods | on October 27, 2017

    Monday 23-10-2017 A: Deadlift (4 x 4 ) @65-70% B: Weighted Plank (4 x 1 min) WOD Metcon (5 Rounds for time) 5 Rounds 300/250m Row Tuesday 24-10-2017 A: Strict Press (4 x 4 ) B: Pull-ups (4 x 5 ) Wide Grip C: Hollow Hold (4 x 1 min) Accumulate the 60s if needed […]

    CONTINUE READING
  • Programming 16/10/2017 – 21/10/2017

    By Sarah Cahill | In Uncategorized, Wods | on October 15, 2017

    Monday 16-10-2017 A: Strict Press (4 x 3 @ 75-80%) B: Pull-ups (4 x 5 ) wide grip C: Weighted Plank (4 x 1 min) WOD Metcon (Time) 5 Rounds for Time “10 Push Press @ 50/35kg 10 Front Rack Lunges 10 Down Up Over the bar”15 min cap     Tuesday 17-10-2017 A: Back […]

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