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WOD 3.3 >

WOD
Monday Skill work: Turkish get up, Kettlebell snatch EMOM 10: KB Snatch 8 (focus on good technique!) Tuesday Skill work: Pistols, Double Unders 8 min amrap: 8 pistols 20 DU Wednesday Good Morning 4x8 3 rounds for quality 5 Squat clean (50/35kg) 10 K2E 15 KBS (24/16kg) Thursday Olympic Weightlifting: OHS skill / Mobility & Movement / Active recovery / Rest day Friday 50 wallball shots 3 bodyweight cleans (power or full) 50 over the box burpees 6 bw cleans 50 DU 9 bw cleans 50 KBS (24/16kg) 12 bw cleans Saturday TEAM WOD
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WOD 24.2 >

WOD
[caption id="attachment_597" align="alignright" width="406" caption="Ronin CrossFit Dublin"][/caption] Monday Strength: Front squat 5x3 @ 80% Metcon: 21-15-9 power cleans 60/40kg box jumps Tuesday Alternating tabata (6min): L hold / Hollow rock Metcon: 5 rounds for time 12 mountain climbers 6 T2B Wednesday Press 3x5 - then add weight- Push press 3x5 Metcon: 18 min amrap 8 push press 20/15kg 8 weighted situps 10/5kg 8 air squats Thursday Olympic Weightlifting / Mobility&Movement / Active Recovery / Rest Day Friday "WITTMAN" 7 rounds for time 15 KBS 24/16kg 15 power cleans 40/30kg 15 box jumps 30 min timecap! Saturday Strength: HBBS 5x3 @ 85-90% Team WOD (3): Row for total 5000m Dual deadlift hold 150/100kg one person rows while two other holds deadlift. Change as needed.
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WOD 17.2 >

WOD
Monday Strength: EMOM 8min 5 HSPU (strict) / 2 wallwalks Metcon: "BASELINE" 500m row 40 airsquats 30 situps 20 pushups 10 pull ups Tuesday Clean&Jerk technique work Advanced: 3x4 @ 70% of 1RM C&J Metcon: DEATH by powercleans (50/35kg) Wednesday Strength: HBBS 5x3 @ 85% of 1RM Metcon: 5min amrap 10 HBBS @ bodyweight 10 pushups - rest 2 mins- 5 min amrap 10 frontsquat @ 50% of bodyweight 10 mountain climbers Thursday Olympic Weightlifting / Mobility&Movement / Rest Day / Active Recovery Friday Strength: EMOM 12min (even/odd) 3 pull ups / 3 deadlift @ 85% Metcon: 20 T2B 30 pull ups 40 push ups 50 DU 40 airsquats 30 KBS 24/16kg 20 T2B Saturday TEAM WOD (2): "PET ROCK" 60 k2e 60 boxjumps 40 push press 40 burpee 20…
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WOD 10.2 – 16.2

WOD
Monday Strength: HBBS (high bar back squat) 5x3 @ 80% of 1RM Metcon: "Lynne 40100" 5 rounds for maxium reps of each: Floor press @ bodyweight Strict pull ups (rest as needed) Tuesday Skill: Double unders, OHS Metcon: 3 rounds for time 20 DU 7 OHS 7 K2E Wednesday Strength: Press 3x5 - then add weight - Push press 3x5 Metcon: 10! Push press 40/25kg Over the bar burpee Abmat situps Thursday Olympic Weightlifting / Mobility & Movement / Active recovery / Rest day HEAVY METAL Friday 7 Clean @ 75% of 1RM 15 KBS 24/16kg 7 Hi box jumps 6+15+6, 5+15+5... 1+15+1. Saturday "TEAM JACKIE" (teams of 2 ladies and 2 sons) 1000m row 50 thrusters (20kg) 30 pull ups Sunday Open Gym / Go for WOD's you missed…
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WOD 3.2-9.2

WOD
Monday Strength: 5 bar dips / ring dips 10 hr pushups 5 rounds, 1 min rest between rounds ”Annie” 50-40-30-20-10 DU Abmat situps (no du's = try du's for 1 min in every phase) Tuesday Strength: EMOM 12 min Pullups strict 5 Deadlift 5 @ 80% 1RM (Even minute pullups, odd minute deadlift) Metcon: 70% of 1RM clean 5 rounds for time 3 clean 5 HSPU 7 boxjumps Wednesday Strength: Front squat 5x3 @ 80% Metcon: 15min amrap 30 DU 5 burpee over the bar 5 front squat @ 50% bw Thursday Olympic Weightlifting/Mobility&Movement/Active Recovery/Rest Day HEAVYMETAL FRIDAY Tabata: Planking / Back extension Metcon: 1 bodyweight deadlift 1 burpee 2+2, 3+3... go as far as possible in 20 mins Saturday Strength: OHS 5x3 (50% of bodyweight) TEAM WOD (3): ”Pick…
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WOD’s 27.1 – 2.2

WOD
It's true: Sometimes a workout leaves you on your back. Monday (test week starts) Press 1RM (One rep max) Push press 1RM (3 attempts) Metcon: 3 rounds for time 6 pullups 12 push press (40/30kg) 18 abmat situps Tuesday Skill: "Kipping pullup" ME strict pullup ME kipping pullups Max 3 attempts Deadlift 1RM Wednesday Front squat 1RM Metcon: 12min amrap 12 T2B 8 burpee box over jumps 12 russian swings (24/16kg) Thursday Olympic Weightlifting / Mobility&Movement / Rest Day Friday Backsquat 1RM (3 attempts) Metcon: 50 deadlifts 15 over the box jumps 40 front squats 15 over the box jumps 30 shoulder 2 overhead 15 over the box jumps 20 backrack lunges 15 over the box jumps 10 clusters (squat clean to thruster) Saturday "TEAM BEAR COMPLEX" 15 minute amrap…
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WOD’s 20 – 26.1

WOD
Monday Skill: Jerk (if advanced, go for heavyish 8x2) Metcon: "GRACE" 30 Clean&Jerks (62,5/40kg) Tuesday Skill: Ring dips (if advanced, go for 4x6) Metcon: 4 rounds for time 5 strict pull up 10 pushup 20 airsquats EMOM 3 burpees Wednesday Strength: HBBS 3x5 Metcon: 5 rounds for time (with 30s rest between rounds) 20 splitjumps 10 boxjumps Thursday Olympic Weightlifting/Mobility & Movement/Active recovery/Rest Day Friday Strength: Clean pulls 5x3 Metcon: 12 min amrap 1 C&J (50/30kg) 2 Burpee over bar 2 Pullups 2, 4,4... 3, 6, 6... etc. Saturday Skill: Skin the Cat progressions Team WOD: 100 Slamballs / OH plate hold 100 Airsquats / Squat hold (90*) 100 Abmat situps / Planking hold
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WOD 13.1 – 19.1

WOD
Monday Tabata 4min: Pushups Situps Metcon: DEATH by burpee pullups Tuesday Skill work: Clean&Jerk EMOM 10: C&J 2+2 Wednesday Front squat 4x6 Metcon: 20 Frontrack lunges 50 Burpees 20 Frontrack lunges Thursday Olympic weightlifting / Mobility&Movement / Rest Day Friday Deadlift 4x10 (moderately heavy) Metcon: 4 rounds for time 3 pullups 6 deadlift @ bodyweight 9 HR pushups 12 Boxjumps Saturday Teams of 3: Dual deadlift hold 30 boxjumps 3 rounds for time (each member complete 30 boxjumps while other 2 holds dual deadlift)
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WOD 6.1-12.1

WOD
Monday Open Gym 12:00 & 18:00 Go for WOD's you missed last week. Tuesday Strength: Press 4x6 -then add weight- Push press 4x6 Metcon: (rx: 40/30kg) 20 Pushpress 20 DU's 20 Boxjumps 20 DU's 15 Pushpress 20 DU's 15 Boxjumps 20 DU's 10 Pushpress 20 DU's 10 Boxjumps 20 DU's Wednesday Strength: HBBS 4x6 Metcon: 1 min amrap - T2B -30s rest- 2 min amrap - DU's -30s rest- 3 min amrap - Airsquats -30s rest- 4 min amrap - KBS (24/16kg) Thursday Olympic weightlifting: Overhead squat (6x3) Friday Strength: Clean 4x6 ~70% of 1RM Metcon: "Winter War 2014 karsintalaji 3" 10 min amrap 30 Powercleans (50/35kg) 10 Pullups 30 Boxjumps 10 Pullups 30 DU's 10 Pullups Saturday Teams of 2 "FRAN": 100 Thrusters 100 Pullups (RX:42,5/30kg)
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WOD 29.12-5.1

WOD
WOD 29.12-5.1 Monday Strength: LBBS 4x6 (Heavy!) Metcon: 10 min amrap 10 highbar backsquat @ 50% bodyweight 10 pushups Tuesday Skill: Handstand / Handstand pushup Metcon: "New Years Chipper" 30 HSPU 40 Pullups 50 KBS 24/16kg 60 Abmat Situps 70 Burpees Thursday Olympic Weightlifting: Hang power snatch Friday Strength: Pullups 4xME (Max Effort) Metcon: "Filthy Fifty" 50 Box jumps (60/50 cm) 50 Jumping pull-ups 50 Kettlebell swings (16/12kg) 50 steps walking lunge 50 Knees to elbows 50 Push press (20/15kg) 50 Back extensions 50 Wall ball shots (20/14 lbs) 50 Burpees 50 Double unders (Fairly new to CrossFit or returning from long break, change rep amount from 50 to 20) Saturday Team WOD: RX: Sons 50kg and ladies 35kg on the bar. teams of 2 complete 3 rounds of: 40…
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