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    MONDAY06:30 - 07:30, 17:30 - 20:30

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

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

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Uncategorized'S ARCHIVE

  • 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 […]

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  • 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 […]

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  • Programming 11/09/2017-16/09/2017

    By Sarah Cahill | In Uncategorized, Wods | on September 10, 2017

    Monday 11-09-2017 A: Front Squat (5 x 5 ) % 75% B: Arch & Hollow (Tabatta ) With PVC practice pelvic tilt in Arch and hollow hold WOD Metcon (AMRAP – Rounds and Reps) In Pairs 10 mins AMRAP * one person completes a full round before second athlete starts250/200m Row + 100m Run Every […]

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  • 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 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 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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  • Programming 29/05/2017 – 03/06/2017

    By Sarah Cahill | In Uncategorized | on May 28, 2017

    Monday 29-05-2017 Double-Unders (3 x max ) 2 Rounds 50 singles skips 15 right leg only 15 left leg only 2 Rounds 15 Calf raises 15 Rebounds Double unders A: Power Clean (3 x 5 + 5 (PC +FS) ) With PVC then bar 5 reps of each – Front Squat – Curl to front […]

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  • Programming 15/05/2017 – 20/05/2017

    By Sarah Cahill | In Uncategorized, Wods | on May 14, 2017

    Monday 15-05-2017 A: RDL (3 X 8 ) 2 Rounds alternate 10 PVC Good Morning Plank2 Rounds alternate 10 Banded PVC RDL Arch hold3 Rounds RDL x 8 B: Pistols (3 x 5 each leg ) 2 Rounds: 10 Squats feet together 10 leg lifts in side plank each side3 Rounds 5 Pistols each leg […]

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  • Programming 17/04/2017- 22/04/2017

    By Sarah Cahill | In Uncategorized | on April 16, 2017

    Monday 17-04-2017 Warm-up Team Relay’s A: Overhead Squat (1 x 10 ) Build up to 10 Rep OHS WOD Metcon (Time) Nancy 5 Rounds 15 OHS @425/30kg, 400m Run Should be aiming to do the OHS’s unbroken or max of 2 sets Tuesday 18-04-2017 Warm-up 1. Animal walks 2. Squat wrestling x 30s x 3 […]

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  • Programming 20/3/2017 – 25/3/2017

    By Sarah Cahill | In Uncategorized | on March 19, 2017

    Monday 20-03-2017 Strength A: Power Clean (4 x 5 ) B: DB Push Press (4 x 8 ) WOD Metcon (Time) 12 min time cap 100 DU buy in then 3 Rounds of 10 Thrusters @42.5/30kg 10 Pull Ups, then 100 DU Cash out Mobility Calf Stretch x 30s each side Lat Stretch x 30s […]

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