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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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Wods'S ARCHIVE

  • 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: […]

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  • Programming 19/02/2018 – 24/02/2018

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

    Monday 19-02-2018 A: Back Squat (5 x 5 ) @75% B: Pull-ups (5 x 5 ) WOD 500m Row (Time) Max Effort 500m Row Tuesday 20-02-2018 A: Ring Rows (3 x 10 ) A1: Muscle-ups (3 x max ) B: Push-ups (3 x 10 ) B1: Strict HSPU’s (3 x max ) C: V-Sits (3 […]

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  • Programming 12/02/2018 – 17/02/2018

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

    Monday 12-02-2018 WOD Metcon (Time) A) In Pairs – One Person working one person Resting i.e. P1 – 50 Cal, P2 – Rest P2 – 50 Cal, P1 – Rest P1 – 40 Cal, P2 – Rest P2 – 40 Cal, P1 – Rest ….. etc….” “Solo: 50-40-30-20-10 Cal Row Then B) Shared: 50-40-30-20-10 Wall […]

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  • Programming 5/02/2018-10/02/2018

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

    Monday 05-02-2018 A: Front Squat (4 x 3 ) @70- 75% focus on form! B: V-Sits (4 x 10) C: Farmer’s Carry (4 x 1 min) Holds on the spot WOD Metcon (AMRAP – Reps) in pairs 3min on 3min off x 3 Row 300/250m, 10 burpees over the rower, max DU’s Score is your […]

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  • Programming 29/01/2018 – 03/02/2018

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

    Monday 29-01-2018 A: Power Clean (4 x 5 ) B: Pull-ups (4 x 5 ) 5 Stict Pull Ups + 5 kip swings WOD Metcon (AMRAP – Reps) 16 min AMRAP “1 Power Clean @ 60/40kg 1 Burpee Over the Bar 1 Pull Up/CTB 2 Power Clean 2 Burpees over the bar 2 Pull Ups/CTB […]

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  • Programming 22/01/2018-27/01/2018

    By Sarah Cahill | In Wods | on January 21, 2018

    Monday 22-01-2018 A: Back Squat (4 x 5 ) B: Broad Jump (4 x 5 ) C: L-Sit (4 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 3 “50 DU buy in Then AMRAP 5 Burpee 10 Alt DB Snatch @ 15/20kg 15 Sit Ups ” […]

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  • Programming 08/01/2018-13/01/2018

    By Sarah Cahill | In Wods | on January 7, 2018

    Monday 08-01-2018 A: RDL (4 x 6 ) B: Hollow + V-Hold (4 x 5) 5s Hollow 1 V-sit x 5 C: Double Kettle Bell Front Rack Lunges (4 x 5 each leg ) reverse lunges WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP “10 Plate GTOH @20/15kg 10 OH Lunges 10 Weighted […]

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  • Programming 02/01/2018-06/01/2018

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

    I’d like to wish everyone at Red Iron CrossFit a very Happy New Year. Another fresh new year is here, another year to live, to banish worry, doubt and fear, to love, laugh and give! Tuesday 02-01-2018 WOD Metcon (AMRAP – Reps) “In Pairs 3 Round each 1 min on 1 min off 10 Air […]

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  • Programming 18/12/2017 – 23/12/2017

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

    Monday 18-12-2017 A: Barbell Lunges (4 x 6 each leg ) B: Pistols (4 x 5 each leg ) C: Hollow to tuck V-Sit (4 x 40s ) Start in hollow hold 5s Tuck to tuck sit hold for 5s WOD Metcon (AMRAP – Rounds and Reps) YGIG 12 mins partner holds straight arm plank […]

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  • Programming 11/12/2017 – 16/12/2017

    By Sarah Cahill | In Wods | on December 10, 2017

    Monday 11-12-2017 A: Back Squat (4 x 3 @ 75% +) B: Deadhang (4 x 1 min ) WOD Metcon (No Measure) “In Pairs Complete 1 Round then swap Partner in Push Up position while waiting 4 Rounds Each ” “10 Double KB Swings 8 Alt Double KB Lunges 6 Double KB Push Press “ […]

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