Author Archive

Monday 14-11-16 CrossFit Return, Douglas, Cork

A 24mins

G1

3 x Hang Power Cleans

6 x Lateral Lunges

Kipping Pracitce

G2

Build to heavy single rep

5-10 Kips

B ‘Helen’ 3RFT  (12 min cap)

3 Lane Runs

21 KB Swings

12 Pull Ups

Max’s Cup 12-11-16 CrossFit Return, Douglas, Cork

Max’s Cup will run from 9am-2pm today in aid of the Children’s Leukaemia Association.

Please drop in to say hi and see the guys get stuck into some spicy workouts!

A great day will be had by all!

11-11-16 CrossFit Return , Douglas, Cork

A Catch up – 25mins

Front Squat 1RM

or

Press + Push Press 1RM

or

3 x Back Squat

or

10 x Reverse Lunges E/L

then

10 x Banded Lat Pull downs E/A

12 x Bicep Curls E/A

B 14min AMRAP

2 Lane runs

20 KB swings

16 Overhead Lunges

12 push ups

6 Strict Chin Ups

10-11-16 CrossFit Return, Douglas, Cork

A. 25mins

3 x Back Squat

8 x KB Row E/S

10 x Sotts press (Stick)

Rest 2mins , t2b practice (ask coach)

B 10min AMRAP

8 Push Press (50/35)

8 t2b/ k2e/ Leg Raises

16 Air Squats

9-11-16 CrossFit Return, Douglas, Cork

A 12 mins

Every 3 Mins for 4 rounds

3 x Deadlift

1 x T.G.U E/S

5 x Hip openers E/S

B WOD (18min CAP)

5 RFT

21 Wall Balls (10/6)

15 Box Jumps (24/20)

9 Burpees

3 Muscle Ups/ 6 c2b / Pull Ups/ Ring Rows

If you have completed this test more than twice, please talk to coach about upscaling

Tuesday 8-11-16 CrossFit Return

A

24mins

1 RM Press

then

1 RM Push Press

2 x Attempts x Max Pull Ups

B 3RFT (13min CAP)

2 Lane Runs

10 Power Clean + Jerk / Push Press (60/40)

12 Down Up Bar Hops

C Optional

500mtr Row For TIme

7-11-16 CrossFit Return , Douglas, Cork

A 25 mins

1 RM Front Squat

1 x attempt Max Strict HSPU/ Push Ups

2 x attempts Max L-Sit /knee raise hold Max Hollowrock

B WOD For Time (12min CAP)

15-12-9-6-3

Front Squats (60/40)

HSPU / Push Ups

50 Double Unders / 100 Skips after each round

C Optional Finisher

1 attempt max unbroken Wallballs

5-11-16 CrossFit Return, Douglas Cork

A 25mins

12 mins EMOM

2 x Strict Press + 2 x Push Press

then 10mins (3 rds)

10 x DB/KB Press E/A

12 x KB Row E/A

B WOD

4-11-16 CrossFit Return, Douglas, Cork

A 24mins

2 x Sumo Deadlift

New lifters 5 x 5

8 x Prone TYI E/A

Max Dips Weighted Dips/ 5-10 Dips/ Dip Holds

Rest 90 secs , Hip mobility

WOD 12mins 30 Secs

0-2.30 mins

Run 3 Lane Runs

2.30 – 5 mins

30 KB Swings (24/16)

30 Goblet Squats

Mins 5 – 7.30mins

3 Lane Runs

Mins 7.30 -10 mins

30 KB Swings

30 Down Ups

Mins 10-12,30mins

3 Lane Runs

Max KB Swings

Score = KB Swings

Thursday 3-11-16 CrossFit Return, Douglas, Cork

A 24mins

g1 3 x Power Cleans with Pause in catch (3secs)

g2 2 x Power Cleans

10 x Sotts Press w / stick/ light bar

t2b Practice / k2e practice / hollowrock (45secs)

Rest 90 sec- 20 mins, Shoulder mobility

B WOD 4 RFT (11min CAP)

60 Double Unders / 100 Skips

8 Hang Power Cleans (60/40)

9 T2B / K2E/ Leg Raises

10 HSPU/ Push Ups