Author Archive

27-9-16 CrossFit Return, Douglas, Cork

A 22mins

Front Squat x 6

20 secs Mid range Pull Ups  / Pull Up Hold / 12 Ring Rows

5 x Bird dogs E/S

rest 90 secs , 6 Hip Openers E/S

B For Time (10min CAP)

50-30-10 Wall Balls (10/6)

20-10-5 T2B / K2E / Leg Raises

C

Tabata Plank Vs Hollowrock

26-9-16 CrossFit Return, Douglas, Cork

A 22 mins

2 x Press + 3 Push Press

8 x Overhead Box Step Ups E/L with Plate

12 x KB RDL

rest 90secs

B 3 RFT (12min cap)

3 Lane Runs

20 Overhead Lunges (20/10)

15 Box Jumps (24/20)

10 HSPU / Push Ups

C 5mins

10 Banded Pull aparts

10 Good mornings

30 secs couch stretch

Saturday 24-9-16 CrossFit Return , Douglas, Cork

Good luck to all involved in the Filthy 150 this weekend! Give em hell!

A 25mins

Catch up Day

or

1 RM Thruster

Goal Practice

B WOD

Friday 23-9-16 CrossFit return, Douglas,Cork

A

25mins

Catch Up Day

1 RM Press + Push Press

or

1 RM Deadlift

or

8 x Back Rack Reverse Lunge E/L

2 x Wall Climbs

12-15 DB / KB Floor Press

B WOD Every 4mins for 16mins

2 Lane Runs

then

2 Rounds

14 KB Swings (24/16)

7 Down Up Box Jumps (24/20)

Thursday 22-9-16 CrossFit Return, Douglas, Cork

A

25mins

G1

2 x Power Snatch

8 x Banded Pull Aparts

10 x Can Openers E/ S

G2

5mins

3 x 3 Snatch Pulls

then

20mins

Build to Heavy 2 x Snatch (Reset after each Rep)

B WOD

10min EMOM

4 Overhead Squat (60/40)

Max Double Unders

Big Wednesday 21-9-16 CrossFit Return, Douglas, Cork

A 10min AMRAP

6 Pistols E/L / Scale With Hi-Box Step Ups/ Reverse Lunges

4 x Ball get Ups

2 X T.G.U (1 x E/S)

B WOD 20min AMRAP

‘Cindy’

5 Pull Ups

10 Push Ups

15 Air Squats

C 5mins

Hip + Shoulder Flow

A 25mins

Find 1 RM Deadlift

New Lifters 5 x 5

Max Chin Ups / Max Chin Up Hold

B 6 RFT (13min CAP)

4 Power Cleans (60/40)

8 Front Rack Lunges

8 Bar Hop Burpees

Monday 19-9-16 CrossFit Return, Douglas, Cork

A

25mins

1 RM Press

then

1 RM Push Press

Find Max Height Box Jump

B WOD (12min CAP)

‘Karen’

150 Wall Balls (10/6)

C

Tabata Plank

17-6-16 CrossFit Return, Douglas, Cork

A 20mins

G1

Hang Power Snatch + Power Snatch

8 x Overhead Squats

Goal Practice

G2

Hang Snatch + Snatch

5 x KB Overhead Squats E/A

Goal Practice

B WOD

Friday 16-9-16 CrossFit Return Douglas, Cork

A 25mins 

Catch Up

Back Squat 1 RM

or

Power Clean 1 RM

or

Front Rack Lunge x 8 E/ L

8 x TYI’s

10 x Lateral Lunges E/S

12 x Overhead Tricep Extensions

B WOD 13min AMRAP

2 Lane Runs

12 Down Up Bar Hops

6 Deadlifts (100/70)

6 Reverse Lunges E/L