• 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

Wods'S ARCHIVE

  • Programming 13/11/2017 – 18/11/2017

    By Sarah Cahill | In Wods | on November 12, 2017

    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 […]

    CONTINUE READING
  • Programming 06/11/2017 -11/11/2017

    By Sarah Cahill | In Wods | on November 4, 2017

    Monday 06-11-2017 A: Back Squat (1 x 1 ) WOD Helen (Time) 3 Rounds for time: 400m Run 21 KB Swings @ 24/16kg 12 Pull Ups Tuesday 07-11-2017 WOD Metcon (Time) In Pairs (25 min cap including rest) “A) 30-20-10 DB Snatch & Cal Row @ 17.5-20-25kg/ 12.5-15-20kg Rx @ 12.5-15-20kg/ 10-12.5-15kg Scaled 2 min […]

    CONTINUE READING
  • Programming 31/10/2017 – 04/11/2017

    By Sarah Cahill | In Wods | on October 30, 2017

    Tuesday 31-10-2017 A: Front Squat (1 x1 ) 25 mins to find your 1RM WOD FRAN (Time) FRAN 21-15-9 Thrusters @ 42.5kg/30kg & pull ups Tuesday OLY  31-10-2017 OLY A: Snatch (1 RM)   Wednesday 01-11-2017 WOD Metcon (AMRAP – Rounds and Reps) EMOM In Pairs 4 min on 1 min off x 6 “A) […]

    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
  • Programming 9/10/2017 – 14/10/2017

    By Sarah Cahill | In Wods | on October 8, 2017

    Monday 09-10-2017 A: Front Squat (5 x 4 ) @75-80% B: Seated Dumbbell Press (5 x 5 each arm ) WOD Metcon (3 Rounds for time) 500m Row x 3     Tuesday 10-10-2017 WOD Metcon (AMRAP – Reps) 3min AMRAP /1min rest X 8 “A) 100m Sprint + 10 Alt. DB Snatch B) 100m […]

    CONTINUE READING
  • Programming 02/10/2017 – 07/10/2017

    By Sarah Cahill | In Wods | on October 1, 2017

    Monday 02-10-2017 Back Squat (5 x 4 ) @75-80% WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP Run 200m, 6 Burpee Box jumps, 12 Wall Balls     Tuesday 03-10-2017 WOD Metcon (6 Rounds for reps) 4 mins on 90s off x 6 “AMRAP 1. 5 Pull Ups, 7 Goblet Squats, 9 KB […]

    CONTINUE READING
  • Programming 25/09/2017 – 30/09/2017

    By Sarah Cahill | In Wods | on September 24, 2017

    Monday 25-09-2017 A: Deadlift (4 x 5 ) B: Hollow to tuck V-Sit (3 x 4) Start in hollow hold 5s Tuck to tuck sit hold for 5s C: Glute Bridge Hold (3 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs AMRAP 10 mins Row 250m/200m, Run 200m, 50 DU’s   […]

    CONTINUE READING
  • Programming 18/09/2017 – 23/09/2017

    By Sarah Cahill | In Wods | on September 17, 2017

    Monday 18-09-2017 A: Strict Press (4 x 3) B: Bent Over Row (4 x 8) DB’s C: 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 on elbows D: Wall Climb (4 x 1-3 […]

    CONTINUE READING
  • 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 […]

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