Saturday 1 November 2014
Mobility 15 mins WOD Fran Grace Both WODs will be judged as per competition standard Those who need to may scale to suit
Friday 31 October 2014
Mobility 15mins WOD- Partner Chipper- Down & Up 400m Run with Wall Ball 20/14lbs 100 Wall Balls 20/14lbs 90 Pull Ups 80 Burpees 70 Sit Ups 60 T2B/K2E 50 Box Jumps 24/20″
Thursday 30 October 2014
Strength Front Squat 5X5(week 5) WOD 5 Rounds for time Push Press X 12 @60/35kg Back Squat X 20 @60/35kg
Wednesday 29 October 2014
Skill Double Unders X 400 or 10 mins Practice WOD 3 Rounds for time Run 800m 15 American KB Swings 24/16kg 15 Box Jumps 24/20″
Tuesday 28 October 2014
Strength Squat Clean (week 1) 15 mins to est 1rm WOD On a running Clock: EMOM 16mins 10 X Back Squat(mod weight)(odd) 10 X Press Up(even) Then, 10min Amrap 10 Wall Balls 20/14lbs 10 Burpees 1930 class will be held in Ennis Gymnastics Club on Gort Road!!
Saturday 25 October 2014
‘CROSSDRESSING CROSSFITTERS’ Kicking off at 1630 Fella’s in Drag and Ladies in Fancy Dress 5 Euro min Donation Please All Funds to Dainty Daisies Charity for Rape Crisis Centre
Friday 24 October 2014
Mobility 15 mins WOD- Partner ‘Angie’ ‘Karen’ 1200m Run to Finish
Thursday 23 October 2014
Strength Front Squat 5X5(week 4) Pause for 3 count at bottom WOD 1 5 Rounds Pull Ups X 3 Burpees X 6 Rest 2mins WOD 2 10min Amrap 3 Wall Walks 6 Push Ups 9 Sit Ups 12 Air Squats
Wednesday 22 October 2014
Skill Double Unders X 400 ‘or’ 10mins Practice WOD 20min Amrap 5 X Cluster 50/30kg 10 X Push Up(HR) 15 X Sit Ups
Tuesday 21 October 2014
Strength Bench Press Re Test 1Rm WOD 50 Skips Then 4 Rounds of: 8 Burpees 10 Push Press 40/25kg 15 Ab Mat Sit Ups Finish with 50 Skips Rest 5mins 3mins of Power Cleans 50/30kg