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    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

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Uncategorized'S ARCHIVE

  • 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 […]

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  • 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) […]

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  • 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 + […]

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  • 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 […]

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  • 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 […]

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  • 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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