Author Archive

20/10/12 – CrossFit Return Cork – Saturday with some Sled to finish

A. For Time:

5 Lane Runs

Then

15-12-9-6

Push Press – 50/35kg

Box Jump 24/16″

Then

5 Lane Runs

B. Team Sled Challenges

The Hell and Back team, we will be looking for more volunteers for the Jan 2013 Winter Hell and Back! http://www.hellandback.ie/

19/10/12 – CrossFit Return Cork – Friday Fun

A. Front Squat – 3, 3, 3, 3, 3

At the bottom of each rep pause for 2secs

B. 6 Rounds For Time:

10 Pull-ups

20 Weighted Stepups – 10 Each Leg

1 Weighted Lane Run

18/10/12 – CrossFit Return Cork – More Hang Time

A. Hang Power Snatch – 2, 2, 2, 2, 2

B. 10min Amrap

5 Hang Power Snatches 42.5/30kg

5 Burpees

10 Doubleunders

C. Finisher

OB going hard through the rain!

17/10/12 – CrossFit Return Cork – Fran

A. 15mins to Find your Max Height Box Jump and Max Length Broad Jump

B. I have been waiting to do this one for a while and I think it is about the right time for it. Fran is the most famous of all the CrossFit benchmark workouts.

For Time – Fran

21-15-9

Thrusters 42.5/30kg

Pull-ups

16/10/12 – CrossFit Return Cork – Hang Time

A. Hang Power Clean – 2, 2, 2, 2, 2

B. 3 Attempts at Max Pushups – Rest as required between sets

Scaling and upscaling options available

C. 5 Rounds

2min Amrap

3 Hang Power Cleans 62.5/40kg

6 Ring Dips

9 Squats

30sec Rest

For anyone who didn’t watch it, here is event 1 from the Europe vs USA CrossFit Invitational.

15/10/2012 – CrossFit Return Cork – Monday Pressing

A. Shoulder Press – 3, 3, 3, 3, 3

B. Practice Handstand Holds or Handstand Pushups

C. For time:

80 Goblet Squats 24/16kg

80 KB Swings 24/16kg

The reps can be completed in anyway the athlete would like.

If the KB is placed/dropped on the ground during the workout the athlete must complete one lane run before they can pick it up again.

A short video of the first obstacle at Hell and Back. There are a number of others in the coming months, if anyone is interested is doing it let us know.

14/09/12 – CrossFit Return Cork – Rest Day

CrossFit Training for when you are walking home on Saturday night after a few beers.

13/10/12 – CrossFit Return Cork – Deadlift Saturday

A. Deadlift – 2, 2, 2, 2, 2

B. For Time:

14min Amrap

3 Deadlifts

5 Pullups

10 Pushups

15 Squats

Check out Euro Sport tonight, big competition between the top CrossFitters from the States in Europe in a Ryder Cup style comp. Should be good as some of the best in the world will be on show.

12/10/12 – CrossFit Return Cork – Split Jerk Time

A. Split Jerk – New skill today, so we will be focusing on technique and not weight.

B. 3 Rounds for Time

4 Lane Runs

Max Russian Swings 24/16kg

Rest 1min

Record time and total number of Russian Swings

That is the Split Jerk with a really heavy weight, something for us to aim for!!!

11/10/12 – CrossFit Return Cork – Back Squats

A. Back Squat  – 10, 8, 6, 4, 2

B. Time to retest one of the girls, a few of you did this one at the very beginning so time to challenge yourself and beat the last time.

For Time “Annie”:

50-40-30-20-10

– Doubleunders

– Situps

To scale Doubleunders, singles or attempts. As much as some people do not like doubleunders I would highly recommend you do NOT skip them. It is pretty simple the more you do them the better you will get at them, pretty logical in fairness. Anyone struggling with them come and talk to us we will hopefully be able to give you some words of wisdom….

6.30am Box Jumps