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Workouts Nov 11 – 16 (Strict Season)

Monday Cardio At Minute 0:00 Row 2K At Minute 12:00 Ski 2K /1.5k At Minute 24:00 Bike 4K Aim -Cardio and Recovery Day The aim to complete each piece with 85-95% effort. Give equal effort to each (this does not mean equal time) Tuesday Strength 1RM Deadlift Metcon...

Committed Club | October 2019

Committed Club | October 2019

Celebrating those most committed to training in CrossFit Ireland in the month of October.. Another great month for the Committed Club, celebrating those members who are putting in the hours in the gym. Congratulations to those who made the list: Tiare Balbi Bonamini -...

Workouts Nov 4 – 9

Monday Metcon 50/35 Cal Row 50 Wallballs 30 Chest to Bar Pull Ups 40/27 Cal Row 40 Wallballs 20 Bar Muscle Ups 30/18 Cal Row 30 Wallballs 10 Ring Muscle Ups Aim - My prediction for last week of the Open workout for this year! Pick a progressively more dificult version...

Workouts Oct 28 – Nov 2

Monday Metcon Teams of 4 5 rounds 400m Run (As a team) 40 Cal Assault Bike Shared reps 50ft Synchro Lunge 40 Toes to Bar Shared reps Aim - Team workout for the bank holiday, have some fun! 10am class only. Tuesday Metcon Every 5 Minutes x5 20/15 Cal Row 20 Wallballs 8...

Workouts Oct 21 – 26

Monday Strength AMRAP 10 8 Kettlebell Push Press 10 Inverted Rows 12 Air Squats Metcon Teams of 3 (or 2) Max Cal Assault Bike in 20 minutes *Every time you swap partners , the athlete coming off the bike must perform 6 V-Ups. Aim - Treat as recovery work from 20.2 if...

CrossFit Games 20.2 – Strategy / Review

AMRAP 20 4 Dumbbell Thrusters 22.5/15Kg 6 Toes to Bar 24 Double Unders Don't go to failure on this one - if the weight is heavy or the TTB are a lot, break them up early OR take the rest that allows you to go unbroken. This is a big mental challenge. Plenty of...

Panda Cupdate 20.2

🐼 20.1 is in the books and we've analysis from Sam! 🐼 Shout outs to first timers Emma and Louise. And to Manners who's competing in The Open while training for a marathon 😱🏃🏻‍♂️ 🐼 Team Holy Fit jump out to an early lead in the points standings 🐼 How to win BONUS...

Workouts Oct 14 – 19

Monday Metcon 5 Rounds 12 Dumbbell Front squats 9 Handstand Pushups 12 Dumbbell Power Cleans 50 Double Unders *Rest 1 minute Aim - Try to not stop moving the entire workout, big sets and earn the rest! Bonus Work 3 RM Bench Press Tuesday Metcon 27-21-15-9 Deadlifts...

CrossFit Games Open 20.1 Strategy

10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees 🏋🏻‍♂️ Pick your movement, either power snatch or power clean & push press/jerk. Pick whatever allows you to move quicker and get more work done 💪 Two sets max each time ✊🏻 Use a hook grip! 😤 Consistent...

Committed Club | September 2019

Committed Club | September 2019

Celebrating those most committed to training in CrossFit Ireland in the month of September. Another great month for the Committed Club, celebrating those members who are putting in the hours in the gym with real TEAM work. Congratulations to those who made the list:...

Workouts Oct 7 – 13 (The Open 2020 Starts!)

Monday Metcon Every 4 minutes x 6 rounds 12/9 Calories Row 6 Handstand Push Ups 3 Deadlifts 143/93Kg Aim - (B)Racing, HEAVY deadlifts, FAST on the Row , UNBROKEN on HSPU! Bonus Work 5 Rounds 1 Minute Ski 30 seconds rest 1 Minute Double Unders 30 seconds rest 1 Minute...

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