• 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 30/04/2018 – 05/05/2018

    By Sarah Cahill | In Wods | on April 29, 2018

    Monday 30-04-2018 A: Deadlift (5 x 65%  ) Deadlift (3 x 75% ) Deadlift (85% x max reps) B: Deadlift (3 x 10 @ 50-55% ) every 2 mins WOD Metcon (Time) For Time “Run 400m Then 3 Rounds 20 Air Aquats 10 Burpees Run 400m “ Tuesday 01-05-2018 A: Bulgarian Split Squat (4 x […]

    CONTINUE READING
  • Programming 23/04/18-28/04/18

    By Sarah Cahill | In Wods | on April 22, 2018

    Monday 23-04-2018 Back Squat (1 x max @ 85% ) “1 x 5 @ 65% 1 x 3 @ 75% 1 x 1+ @ 85% Back Squat (3 x 10 ) Then 3 x 10 @ 50-55% Rest 2 mins Go on how it felt last week, if it was easy increase to 55% if […]

    CONTINUE READING
  • Programming 16/04/2018 – 21/04/2018

    By Sarah Cahill | In Wods | on April 15, 2018

    Monday 16-04-2018 WOD Metcon (Time) For time : A) 3 Rounds 50 DU’s 25 Wall Balls @9/7kg Rest 2 mins B) 3 Rounds 15 Box Jumps @ 24/20″ 15 Pull Ups/ Jumping Pull Ups Rest 2 mins C) 3 Rounds 20 Single Arm DB Hang Clean and Jerk (in sets of 5) @ 22.5/15kg 10 […]

    CONTINUE READING
  • Programming 09/04/2018-14/04/2018

    By Sarah Cahill | In Wods | on April 8, 2018

    Monday 09-04-2018 A: Front Squat (4 x 3 @ 75-80% ) B: Wall Climb (4 x 2 ) WOD Metcon (Time) For time (10 min Cap) “12-9-6 Thrusters @ 60/40kg HSPU”     Tuesday 10-04-2018 A: RDL (4 x 10 ) B: Pull-ups (4 x 5 ) C: Kip Practice (4 x 5 ) Starting […]

    CONTINUE READING
  • Programming 03/04/2018 – 07/04/2018

    By Sarah Cahill | In Wods | on April 1, 2018

    Tuesday 03-04-2018 Skill 10 min gymnastics skill work WOD Metcon (AMRAP – Reps) EMOM 8 Skill 1-5 Reps 30s DU’s Metcon (AMRAP – Rounds and Reps) “7 min AMRAP 7 Box Jumps 7 Burpees 7 Med Ball Cleans “   Tuesday OLY 03-04-2018 Strength Metcon (Weight) 20 min AMRAP Clean and Jerk – start at […]

    CONTINUE READING
  • Programming 26/03/2018-31/03/2018

    By Sarah Cahill | In Wods | on March 25, 2018

    Monday 26-03-2018 WOD Metcon (Time) In Pairs 30 min Cap “40/30 Cal Row 40 Wall Balls 40/30 Cal Row 40 Box Jumps @24/20″” 40/30 Cal Row 40 DB Push Press @20/15kg 30/20 Cal Row 30 Wall Balls 30/20 Cal Row 30 Box Jumps 30/20 Cal Row 30 DB Push Press @20/15kg 20/10 Cal Row 20 […]

    CONTINUE READING
  • Programming 19/03/18 – 24/03/18

    By Sarah Cahill | In Wods | on March 18, 2018

    Monday 19-03-2018 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here Tuesday 20-03-2018 […]

    CONTINUE READING
  • Programming 12/03/18-17/03/18

    By Sarah Cahill | In Wods | on March 11, 2018

    Monday 12-03-2018 A: Power Snatch (3 x 5 ) B: 100/200/300m Row (3 Rounds for time) WOD Metcon (3 Rounds for reps) 3 mins on 3 mins off x 3 “Row 250/200m 5 Power Snatch Max Burpees over the bar Tuesday 13-03-2018 A: Floor Press (3 x 8 ) B: Chin Up (3 x 8 […]

    CONTINUE READING
  • Programming 5/03/18-10/03/18

    By Sarah Cahill | In Wods | on March 4, 2018

    Monday 05-03-2018 A: Barbell Lunges (4 x 10) Front Rack B: Renegade Row (4 x 10) C: Hollow hold/hollow rock (4 x 10) hold for 30s or 10 rocks WOD Metcon (Time) 5 Rounds for Time (12 min cap) “10 KB Swings @24/16kg 10 Burpees 10 Goblet Lunges @24/16kg 30 DU’s “     Tuesday […]

    CONTINUE READING
  • Programming 26/02/18-03/03/18

    By Sarah Cahill | In Wods | on February 25, 2018

    Monday 26-02-2018 A: Turkish Get Up (4 x 2 each arm ) B: Ab wheel (4 x 5 ) C: Pistols (4 x 5 each leg ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs AMRAP 12 Row 1km/800m 20 Bupees over the Rower Tuesday 27-02-2018 A: Front Squat (5 x 5 ) B: […]

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