Friday 28 March
Skill Practice movements and standards for 14.5 WOD Open Workout 14.5
Thursday 27 March
Skill Rope Climb Push Press WOD Run 5km Every 400m- 5 Push Ups 10 Sit Ups 15 Air Squats
Wednesday 26 March
Skill Handstand Push Up WOD 12min AMRAP 3 Box jumps 24/20″ 3 Burpees 6 Box Jumps 6 Burpees 9 Box Jumps 9 Burpees 12….. 12….. 15…..
Tuesday 25 March
Mobility 20mins WOD 50/40/30/20/10 Double Unders Sit Ups Air Squats After each round run 200m
Monday 24 March
Mobility 14.4 Prep WOD Open Workout 14.4 14min AMRAP 60 Calorie Row 50 Toes to Bar 40 Wall Balls 20/14lbs 30 Power Cleans 61/43kg 20 Muscle Ups
Saturday 22 March
Burpees for Breast Cancer/ CrossFit Limerick 20min AMRAP– Teams of 5 100 Air Squats 80 Wall Balls 60 KB Swings 40 Pull Ups 40 Push Ups 1 person working at a time Each time horn sounds, everyone does 5 burpees
Friday 21 March
Mobility 20mins WOD Open Workout 14.4 14min AMRAP 60 Calorie Row 50 Toes to Bar 40 Wall Balls 20/14lbs 30 Power Cleans 61/43kg 20 Muscle Ups
Thursday 20 March
Strength/Skill Squat Clean WOD FRAN 21/15/9 Thruster 42.5/30kg Pull Ups
Wednesday 19 March
Skill Front Squat Thruster WOD 5 Rounds for Time EVA Run 800m 30KB Swing 32/20kg 30 Pull Ups
Tuesday 18 March
Strength Bench Press 5X5 @60% 1rm WOD For Time ‘Angie’ 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats