• 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 03/04/2017 – 08/04/2017

    By Sarah Cahill | In Wods | on April 2, 2017

    Monday 03-04-2017 Skill A: Toes-To-Bar (10 mins practice ) B: Power Clean (Skill work ) B1 : Push Press (Skill work ) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 Power Clean (50/35kg), 8 Push Press, 10 TTB, 8 Burpees over the bar Goal should be go go unbroken for the 15mins […]

    CONTINUE READING
  • Programming 27/03/2017 – 1/04/2017

    By Sarah Cahill | In Wods | on March 26, 2017

    Monday 27-03-2017 Strength A: Push Press (4 x 5 ) B: Side Plank (4 X 30s each side ) Metcon (Time) In Pairs complete 100 Wall Balls, @9/7kg 75 Pull Ups, 50 KB Swings, @24/16kg 25 Burpee Over the box – @24/20″ 12 min time cap     Tuesday 28-03-2017 Strength A: Bulgarian Split Squat […]

    CONTINUE READING
  • Programming 6/3/2017 – 11/3/2017

    By Sarah Cahill | In Wods | on March 5, 2017

    Monday 06-03-2017 Strength A: Power Clean (4 x 5 ) B: Side Plank (4 x 30s each side ) WOD Metcon (Time) For Time (10 min time cap) 400m Run, 40 Double Unders, 40 Wall Balls @9/7kg Tuesday 07-03-2017 Strength A: Push Press (4 x 5 ) B: Pull-ups (4 x 10 ) C: Hollow […]

    CONTINUE READING
  • Programming 27/2/2017-4/3/2017

    By Sarah Cahill | In Wods | on February 25, 2017

    Monday 27-02-2017 Strength A: Front Squat (5 x 5 ) 60% 65% 70% 75% 75% B: Plank + Push Up Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 15 […]

    CONTINUE READING
  • Programming 20/02/2017 – 25/02/2017

    By Sarah Cahill | In Wods | on February 18, 2017

    Monday 20-02-2017 Strength A: Push Jerk (5 x 5 ) B: Front Squat (5 x 5 ) 65% 70% 75% 80% 80%+ WOD Metcon (AMRAP – Reps) 3 min Window x 3 10 Burpees over the bar then work up the ladder of: 3-6-9-12 Thrusters @42.5/30kg  + Pull Ups Each 3 min window starts with […]

    CONTINUE READING
  • Programming 13/2/2017 – 18/2/2017

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

    Monday 13-02-2017 Strength A: Hang Power Clean (5 x 3 ) B: Wall Ball (5 x max ) Max Unbroken reps i.e. no pauses no rests no drops WOD Metcon (Time) 21-15-9 Hang Power Clean @60/40kg Burpee Box Jumps 12 min time cap Mobility 2 X Wrist stretch x 30s Couch Stretch x 30s  each […]

    CONTINUE READING
  • Programming 30/1/2017 – 4/2/2017

    By Sarah Cahill | In Wods | on January 29, 2017

    Monday 30-01-2017 Strength A: Snatch Grip RDL (4 x 10) B: Double KB Front Rack Lunges (4 x 8 each leg ) B: Arch & Hollow (4 x 30s each side ) With PVC practice pelvic tilt in Arch and hollow hold WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Plate GTOH, […]

    CONTINUE READING
  • Programming 23/1/2017-28/1/2017

    By Sarah Cahill | In Uncategorized, Wods | on January 25, 2017

    Monday 23-01-2017 Strength A: Front Squat (5 x 5 ) 70% x 1 75% x 3 80% x 1 B: Renegade Row (5 x 10 ) WOD Metcon (Time) 5 Rounds for time (15 min cap) 10 KB Sumodeadlift hugh pull, @24/16 10 Burpees, 10 KB Swings, 10 Box Jumps Mobility Metcon (No Measure) 2 […]

    CONTINUE READING
  • Programming 16/1/2017-21/1/2017

    By Sarah Cahill | In Wods | on January 16, 2017

    Monday 16-01-2017 Strength A: Push Press (5 x 5 ) 65% 70% 75% x 3 sets B: Ring Rows (5 x 8 ) C: Long arm plank (5  x 30s ) WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 Wall balls, 12 Pull Ups, 9 Box Jumps, 6 Burpees Mobility Metcon (No […]

    CONTINUE READING
  • Programming 9/1/2017 – 14/1/2017

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

    Monday 09-01-2017 Strength A: Back Squat (5 x 5 ) 1 X 5 @ 65% 1 X 5 @ 70% 3 X 5 @ 75% B: Pull-ups (5 x 5 ) 4s up 4s down WOD Metcon (Time) In Pairs 12 mins to complete: 3 Rounds 20 KB Thrusters, 15 TTB, 20 Burpees, 15 Pull […]

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