• 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 25/06/18- 30/06/18

    By Sarah Cahill | In Wods | on June 24, 2018

    Monday 25-06-2018 A: Deadlift (1 x 1 ) 25 mins to establish a 1RM WOD Metcon (AMRAP – Reps) 5 min AMRAP “30/25 Cal Row Then AMRAP 20 Wall Balls 10 Box Jumps “     Tuesday 26-06-2018 A: Deadhang (3 x 1 min ) Accumulate B: Seated Leg Lifts (3 x 15) If unable […]

    CONTINUE READING
  • Programming 18/06/18- 23/06/18

    By Sarah Cahill | In Wods | on June 17, 2018

    18-06-2018 Deadlift (4 x 5 ) ” Deadlift 1 x 5 @ 50% 1 x 5 @ 55% 1 x 5 @ 60% 1 x 5 @ 65% “ WOD Metcon (Time) In Pairs YGIG Complete 1 round then swap x 6 rounds each “Row 200/180m 5 Burpees over the Rower 10 KB Swings @ 24/16kg […]

    CONTINUE READING
  • Programming 11/06/18 – 16/06/18

    By Sarah Cahill | In Wods | on June 10, 2018

    Monday 11-06-2018 A: Deadlift (5 x 4 @ 80% ) WOD 1000m Row (Time) Max Effort 1000m Row   Tuesday 12-06-2018 A: Strict Press + Push Press + Push Jerk (4 x 1 +2 + 3 ) B: Step Ups (4 x 5 each leg ) C: Broad Jump (4 x 5 ) WOD Metcon […]

    CONTINUE READING
  • Programming 05/06/18 – 09/06/18

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

    Tuesday 05-06-2018 A: Back Squat (5 x 4 @ 80% ) WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP “400m Run 10 Burpees 16 Box Jump Overs “   Tuesday OLY 05-06-2018 A: Snatch DL + Hang Snatch + Snatch (5 x 1 + 1 + 1 ) 65-75% B: Overhead Squat (5 […]

    CONTINUE READING
  • Programming 28/05/18 – 02/05/18

    By Sarah Cahill | In Wods | on May 27, 2018

    Monday 28-05-2018 A: Back Squat (5 x 6 @ 75% ) rest 2 mins between sets WOD Metcon (AMRAP – Rounds and Reps) In Pairs 10 min AMRAP (complete 1 full round then swap) “200/150m Row 10 Wall Balls “     Tuesday 29-05-2018 A: DB Strict press (3 x 10 ) B: Bent Over […]

    CONTINUE READING
  • Programming 21/05/18 – 26/05/18

    By Sarah Cahill | In Wods | on May 20, 2018

    Monday 21-05-2018 A: Back Squat (5 x 6 @ 70% ) 2 min rest between sets WOD Metcon (Time) 3 Rounds for Time (10 min Cap) 400m Run, 15 Thrusters @ 42.5/30kg     Tuesday 22-05-2018 A: Push Press (4 x 5 ) @ 70-75% B: Ring Rows (4  x 12 ) C: Strict Toes-To-Bar […]

    CONTINUE READING
  • Programming 14/05/18-19/05/18

    By Sarah Cahill | In Wods | on May 13, 2018

    Monday 14-05-2018 WOD Metcon (Time) For Time (30 min time cap) “1 Round “”Helen”” 400m Run 21 KB Swings 12 Pull Ups 1 Min Rest1 Round of “”Kelly”” 400m Run 30 Box Jumps 30 Wall Balls 1 min Rest x 2 ”     Tuesday 15-05-2018 A: Good Mornings (3 x 10 ) B: Double […]

    CONTINUE READING
  • Programming 08/05/18-12/05/18

    By Sarah Cahill | In Wods | on May 6, 2018

    Tuesday 08-05-2018 A: Deadlift (5 x 8 @ 60% ) WOD Metcon (AMRAP – Rounds and Reps) In pairs 10 min AMRAP “250/200m Row 10 Box Jump Overs 10 Front Rack KB Lunges @24’s/16’s” Alternate movements     Tuesday OLY 08-05-2018 A: Snatch Pull + Hang Snatch (6 x 1 every 90s ) B: Snatch […]

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