Pete knocking out the double unders

Strength
Front Squat and jerk  – 1.2 reps x 5 sets, rest 2:00

Met con
5 rounds for time
5 power cleans 70/40kg
10 toes to bar
300 m run

Barry and Daragh doing the sprints from Mondays WOD

Met con

“Barbara”
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
3.00 min rest b/t rounds

The 7.30 group in yesterdays WOD, even a power cut didn't stop them

Strength:
press 3-4 x 4 90sec rest
strict pull up 3-4 x 4 90sec rest

Met Con:
“Helen”
3 rounds for time:
Run 400 m
21 KB Swings 24/16kg
12 Pull-ups

Strength
Deadlift
5 5 5 5 5
(workup to your 5rm in 20 mins)

Met Con
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Kettle Bell Swings 1.5 pood
Sprint 30m

Sweat Angel from Wednesday

Met Con:
3 rounds
50 Double Unders
25 KB Swings
20 knee’s to elbows
15 Thrusters 50/30kg
1000m Run

Hugo at the top of his snatch in yesterdays class

Strength:
Front Squat, Find 3rm
3 X 3rm

As it’s Friday will will have a short met con on offer and time to work whatever skills you need to work on
Also the burpee board needs to cleared so all owed burpee’s will be done today & tomorrow

Gordo after the Filthy Fifties, Good work!!

Skill:
Power Snatch
Met con:
Complete 75 Power Snatches 45/30kg while performing 5 burpee’s every minute

Check out some good Primal snack foods on Mark’s daily apple

Yesterday's WOD

Met Con:

“Filthy Fifties”

For time:
50 Box jump, 24 “20″
50 Jumping pull-ups
50 Kb swings  16/12kg
50 Walking Lunge
50 Knees to elbows
50 Push press 20/15Kg
50 Back extensions
50 Wall balls  10/6kg
50 Burpees
50 Double unders

Strength:
Shoulder Press 1rm     3,2,2,1,1,1
(if you have been training less than 6 months find your 3rm)


Met Con:
A1 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1    Pull up’s
A2 – 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20   Push up’s

Bear crawling in the yard

Strength

Overhead Squat
3 3 3 3 3
Work up to a 3 rep max in 15 mins

Met con

“Gina”

5 rounds for time:

400 m Run
21 GHD Raise
12 OHS 45/30kg

Andy in a band assisted HSPU

BBQ this evening @7.00 if any of you are around, there will be plenty of food here. Bring your booze and €5.00 for a food.

Met Con:

Run 1 mile

Push Press  3, 2, 2, 1, 1, 1

Run 1 mile

So how this will work is you head out on your first mile run and then check the clock when you return to get your time, on your return spend 20 mins to find your 1rm for the push press. When the 20 mins is up head off for you second mile run. Your score will be the 2 times of the mile runs added together.

Strength:

A – Back Squat   5 x 5rm  rest 90sec

A1 – Ring dips  5 x 10 As weight as needed  rest 90sec

Met Con:

10 Box Jumps   24″/20″
1 KB swings   24kg/16kg
9 Box Jumps   24″/20″
2 KB swings   24kg/16kg
8 Box Jumps   24″/20″
3 KB swings   24kg/16kg
7 Box Jumps   24″/20″
4 KB swings   24kg/16kg
6 Box Jumps   24″/20″
5 KB swings   24kg/16kg
5 Box Jumps   24″/20″
6 KB swings   24kg/16kg
4 Box Jumps   24″/20″
7 KB swings   24kg/16kg
3 Box Jumps   24″/20″
8 KB swings   24kg/16kg
2 Box Jumps   24″/20″
9 KB swings   24kg/16kg
1 Box Jumps   24″/20″
10 KB swings   24kg/16kg

Poncho in the middle of his HSPU in yesterdays WOD

Met Con:

“Badger”
Complete three rounds for time of:
30Squat clean 45/30kg
30 Pull-ups
Run 800 meters

Skills:

Handstand push up

Workout:

“The Seven“

Seven rounds for time of:

7 HSPU
7 Thruster   60kg/30kg
7 Knees to elbows
7 Deadlift   110kg/55kg
7 Burpees
7 Kettlebell swings  32kg/16kg
7 Pull-ups

Strength
A Shoulder Press 5 – 5 – 5 90sec rest
A1 Ring Push up’s 10 – 10 – 10 90sec rest

Met Con
For Time:
Row 500m
30 Overhead Squats @ 50/30kg
150 Double-Unders

Strength:
Deadlift 5 rm
Work up to 5 rep max over 20 mins

Met con:
Fran
21-15-9
Truster
pull ups

Stretch

The three Amigos

Workout of the day:

Teams of 3

Row 1000m

AMRAP of “Cindy”

Row 750m

AMRAP of “Cindy”

Row 500m

AMRAP of “Cindy”

Row 250m

every member must row a 1000m row , 750 m row , 500m row and 250m row

Score your collective rounds of cindy

This is the standard Squat depth

Strength:

Back Squat  5 x 3rm

Then work skills, a short WOD will be on offer if you wish to do it 

Skill

Every minute on the minute, perform 2 power snatches.  Do this for 10 minutes total (20 power snatches).

select a load that you can do for all ten sets of two.  You should choose a load that is heavy enough to feel a little weight, but still light enough to work on exerting max speed on the bar.  You’re really trying to emphasize turning the bar over as quickly as possible for each rep.  Max loading is not the goal.  We’ll be performing max effort snatches over the next three weeks, so you’ll have plenty of time to work on heavy snatches.  At a lighter weight with this workout, you’ll be able to work speed and proper technique effectively.

Workout of the day

In 5 mins complete 50 double unders and with the left do burpees.

Score your burpees

Guys get you head into this web site from kelly starrllet , our crossfit mobilty guru and a funny on at that

http://mobilitywod.blogspot.com/

Skill
L sits or any thing you need to work on

Workout of the day

“Bear Complex”

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Strength
A1 press 3-4 x 4 rest 90 sec
A2 Strick pull ups 3-4 x 4 rest 90 sec

Workout of the day
Amrap in 10 mins
7 push press @ 60/40
12 pull up’s
7 ring dip’s

Strength
Over head squat

work up to a 5rep max in 20 mins

Workout of the day
for time
10-8-6-4-2 truster @ 60/40
50-40-30-20-10 double unders

Drew going for his 20 Unbroken pull up's

Workout of the day:

“The Chief”

Gav learning the Hand Stand Push up's

Workout of the day:
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:00 b/t set s; (time runs only)
nb: every time you break in the pull ups do 7 kb swings , this is to encourage unbroken .

There will be no friday 6.30pm class this week and only one class on saturday @ 10am

Bring  your running shoes  for Saturday and ipod if you like to run to de tunes