Tags » WOD

Sept. 26, 2016

Warm Up: Bike, Run, Row, Ski

2 rounds: 
5 squat jumps
10 hand stand holds
5 hollow rocks
5 superman holds

Strength: 
Jerk 5 x 4 x 3 x 1 x 1 x 1

WOD
4 Rounds:
12 Russian KB Swings (2/1.5)
12 Pull Ups
400m Run



WOD

Tuesday 9/27/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the Front rack lunge.  Work up to a heavy 2. 1 rep on each leg.
No failed attempt. 167 more words

WOD

WOD - Tuesday 27 September 2016

WORKOUT OF THE DAY

METCON

A. 10 min AMRAP

10 Ring Dips

30 Walking Lunges

B. 10 min AMRAP

10 DB Snatch 20/15kg

10 Wallballs

10 cal Row

WOD

Tuesday 27th September

Progression

Practice Ring Dip progressions for 12:00.

WOD

“Boat Race”
3 Rounds:
500 Meter Row
1 x Stairs / 400m Run
Rest 3:00 between rounds. 13 more words

CrossFit

27SEP2016

Row Technique Class with Coach Fran
0930/1800
-First come, first serve to the first 14 people to sign in on the white board

WOD

MON September 26, 2016

Mob/ Strength

3 set of 20 @ 135 ATG Squat

5 set of 10 @ 95 Hang Squat Clean

WOD

21-15-9

Box Step Up (per leg) (20% BW) 7 more words

WOD

Death by plyometrics

I’ve really enjoyed staying in an AirBnB on Bull Island on the coast of Dublin Bay over the last three days.

Surrounded by natural resources to get a ‘creative pump’ on, I took myself out running to see what I could find. 246 more words

Fitness