Author Archive

10/10/12 – CrossFit Return Cork – Everybody loves Wednesday

A. 20min Amrap

9 Pull-ups

9 Front Squats 50/35kg

9 Box Jumps 30/20″

9 Push Presses 50/35kg

B. Finisher

9/10/12 – CrossFit Return Cork – 1Rm Power Clean

A. 20mins To Find Your 1 Rep Max Power Clean

B. 8min Amrap

5 Power Cleans 62.5/40kg

5 Bar Facing Burpees

C. Finisher

8/10/12 – CrossFit Return Cork – Monday Lunges

A. Front Rack Weighted Lunges – 5, 5, 5, 5, 5 – (5 Each leg per set)

B. 3 Attempts at Max Pull-ups or Ring Rows – 1min rest between sets

C. 12min Amrap

12 Jumping Lunges

10 Pushups

12 Jumping Squats

10 KB Swings 24/16kg

Great work from the Hell and Back Crew today, awesome effort! Training starts for Hell and Back Winter in the next couple of weeks then we have the big one, Tough Mudder next Summer!!! After race photos will follow!!!

7/10/12 – CrossFit Return Cork – Rest Day

Another great story, be warned though there is a couple of images that show how badly he injured his leg so be prepared.

6/10/12 – CrossFit Return Cork – Saturday Team Day

A. Partner Wod

6min Amrap

P1 Deadlift Hold -Weight decided by team

P2 Box Jumps 24/16″

While one partner holds bar the other performs box jumps, partners change when the bar is put down. Score is total box jumps

Rest 2mins

6min Amrap

P1 Pushup/Ring Dip Hold

P2 Burpees

While one partner is in a pushup or ring dip hold the other performs burpees, partners change when parter holding pushup or ring dip hold stops. Score is total burpees

Rest 2mins

6min Amrap

P1 Pull-up Hold – Hanging or for extra challenge hold with chin above bar

P2 KB Swings 24/16kg

While one partner holds a pull-up the other performs KB Swings, partners change when partner lets go of bar. Score is total KB Swings.

Final score is total of each amrap.

Best of luck to everyone taking part in Hell and Back tomorrow! Enjoy!

5/10/12 – CrossFit Return Cork – Friday Front Squats

A. Front Squat – 5, 5, 5, 5, 5

B.4 Rounds For Time:

5 Front Squats 62.5/40kg

10 Overhead Lunges 20/10kg (5 Each Leg)

2 Lane Runs

1min Rest

Video about the upcoming competition between USA and Europe. It is pretty much the Ryder Cup of CrossFit.

3/10/12 – CrossFit Return Cork – Hero Day

A. “Coe”

For Time:

10 Rounds for Time:

10 Thrusters 42.5/30kg

10 Ring Pushups

B. Finisher

2/10/12 – CrossFit Return Cork – Push Press

A. Push Press – 3, 3, 3, 3, 3

B. 9min Amrap

5 Pull-ups

7 Pushups

9 Box Jumps 24/16″

C. Pistol Practice

Concentration.

1/10/12 – CrossFit Return Cork – Monday Squats

A. Back Squat – 5, 5, 5, 5, 5

B. For Time:

6 Lane Runs

Then

3 Rounds

25 KB Swings

25 Goblet Squats

Then 6 Lane Runs

Great to see that so many of you are putting up goals and ticking off challenges on the board. If any one has a goal, be it a pull-ups, doubleunders or muscleups, come have a word with us and we can give you a small few drills or movements that will get you quicker to your goal. Remember that 5 to 10mins everyday of practicing your goal goes a very long way so don’t forget to work on them!!!

30/09/12 – CrossFit Return Cork – Rest Day

If you ever get bored try your hand at this.