Archive for WOD
Crossfit WOD
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100% Effort 100% of the Time!!!
Met Con:
5 sets: for total time
8 deadlift, 100/70kg
+
3 rounds:
5 burpee
10 box jump, 24/20″
10 Kb swings 24/16
rest 3 minutes
*1 set = 8 deadlift + 3 rounds*
Crossfit Dublin Opening times
Posted by: | CommentsThe opening times for the upcoming days are as follows;
28th – 11.30
29th – 11.30
30th – 11.30
3rd – 11.30
Then back to the normal times on the 4th of January 2011
CrossFit Dublin WOD
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The Overhaed Squat , Body weight 15 times. imagine !
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power, unsurpassed.
- From The Overhead Squat
CrossFit Journal Issue 36
What is the most challenging part of an overhead squat for you? Post to comments.
*Guys you have till tuesday to get your scores into dave and suzi.We will post the second leader board on Wednesday morning*
Strength
Over Head Squat 5 rm
(work up to a new 5rm in 20 mins)
Met Con
“Josh”
21 Overhead Squats 45/30
42 Pull-Ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups
This one it is short and fast the whole way.Bring lots of intensity to class!
CrossFit Dublin WOD
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Strength:
Shoulder Press 3-4 x 3
Pull ups 3-4 x3
add weight as you go
Workout of the day:
From the 2010 games
Run 1200 m
63 KB swings 24/16
36 Pull-ups
Run 800 m
42 KB swings, 24/16
24 Pull-ups
Run 400 m
21 KB swings 24/16
12 Pull-ups
CrossFit Dublin WOD
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Thruster! Note the high elbows at the bottom and head coming threw at the top
NB: CLASS IS ON @ 6.30 ONLY TONIGHT
Work out of the day:
1 Round for time
800 m Run
40 Back extensions
30 KB swings 24/16
20 Thrusters 42.5/30
10 SDHP 42.5/30
20 Thrusters 42.5/30
30 KB swings
40 Back extensions
800 m Run
The hills will fall this saturday!
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What do you feel when you look at this picture .please send your feelings to comments.The photo was takin at the 09 crossfit games .The 2010 are on this weekend.
The details for saturdays hill sprints in killiney are the first session starts at 9 and the second is at
10.Try and get there 10mins before the session starts.meeting point is in the main car park
NB:There is no 6.30pm class on Friday !For the morning and lunch session we will use the incline on Heather road for doing the sprints.so if you can just rock up on Saturday morning to get the reel deal at killiney.
Workout of the day:
8 x 100 meter hill sprint(steep incline)
walk down 3 mins recovery
(between sets 3 and 4 tabata pushps and between sets 5 and 6 tabata sit ups
score your lowest round)
CrossFit Dublin Mon 10th W.O.D
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eddie get into his first oly session.Congrats on getting promotion with belvo this year
Warm up: CFD warm up
Strength :
3 rounds
max supinated ring rows
max ring dips
Workout of the Day:
“Helen”
400m run
21 kettle bell swings
12 pull ups
CrossFit Dublin 27th W.O.D
Posted by: | CommentsWarm up: CFD Warm up
Strength:
O.H.S
5 5 5 5 5
Front Squat
3 3 3 3 3
Set of hollow rocks to fininsh
Post load to comments
membership due this week 
pete on dumb bell squat cleans
CROSSFIT DUBLIN 19TH W.O.D
Posted by: | CommentsWARM UP:CFD warm up
TECH:Pistols/one legged squats
WORKOUT OF THE DAY:
3 rounds for time:
Ball run 200 m M:10kg F:6kg
15 Back Squat M:B/W F:75%B/W
Run 400 m
15 Pistols E/leg
Bottom of the pistol
CrossFit Dublin 11th W.O.D
Posted by: | CommentsWARM UP: Warm up the wod movements.
STRENGTH:
3 rounds of each
Max rings pushs ups
Max chin ups
take 2 min betwen sets
WORKOUT OF THE DAY:
AMRAP in 10 Minutes
4 Minutes of Thrusters M:50KG F:35 – 1 point each
3 Minutes of Kettle Bell Swings M:24KG F:16KG – 1 point each
2 Minutes of Muscle Ups/Ring dips – 2 points each /1 point ring dip
1 Minute of Burpees – 1 point each
Pretty sure there will be a crisis of meaning for me during this one.
Warm Down: Old fashion group stretch.
Hanging around
CrossFit Dublin 29th W.O.D
Posted by: | CommentsWARM UP: CFD warm up
TECH:
Split Jerk
5 5 5 5 5
rest as needed for recovery
mike burgener coaching the split jerk
WORKOUT OF THE DAY:
5 Rounds for time of
200m Medball Run M:10kg F:6kg
9 Ring Dips
12 Pull-ups
15 Wallball M:10kg F:6kg
action
CROSSFIT DUBLIN WED 17TH W.O.D
Posted by: | CommentsWARM UP: CF Dublin warm up
STRENGTH:5×3 shoulder press
WOD:
“Cindy on Steroids”
In teams of two complete 6 800m runs ( 3 each)
While one person is running the other person is doing AMRAP of:
5 pullups
10 pushups
15 airsquats
3 Deadlifts M:80 F:60
Your score is the total rounds completed.
THE MORNING CREW
WED 27TH CROSSFIT DUBLIN W.O.D
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WED 25TH W.O.D (WORK OUT OF THE DAY)
warm up :10 kb swings 10 s.press 10 squats 3 rounds
w.o.d 
artner workout
10.9.8.7.6.5.4.3.2.1 ladder
Truster 60kg
Wall balls 10kg
Knees to elbow
Only on partner can be working at any time.
each one does 10 rps of each and so on.
post weight and time to comments
NIAMH, PRESSING OVER HEAD AT THE FUNDAMENTALS
FRI 22ND W.O.D
Posted by: | CommentsFri 22nd w.o.d(workout of the day)
Warm up:kettle bell skills
tech: back squat 5x3rm
w.o.d:3 sets for total working time:
15 unbroken push press
10 burpees
25 unbroken box jumps
rest 2 min
NB if you take a break during push press or box jump you return to O
and start again
THE SIX O CLOCK CLASS GOIN STRONG
WED 20TH W.O.D
Posted by: | Commentswed 20th w.o.d (workout of the day)
warm up :mobilty and run
tech: kipping pull up
w.o.d:800 m run
100 squats
20 pull ups
20 k t e
20 kb swing russian 18/24
20 burpees
100 squats
800 m run
Davey boy workin hard on the run
MON 18TH W.O.D
Posted by: | CommentsMON 18 W.O.D (workout of the day)
warm up:2 rounds of
20 air squat , 10 push press ,10 hand stand progression
tech: Truster
w.o.d :5 x 5 rm (truster go heavy find new pb)
after every set complete 10 supinated ring rows
1 x 500m row for time
Rossco going for full exstension
Fri 15th W.O.D
Posted by: | CommentsFri 15th W.O.D (workout of the day)
Warm up : Push ups , dislocates and kness to elbow
Tech : Push jerk
W.O.D 12 – 60/40kg Shoulder Press
1 mile run
12 -70/47 kg Push Press
1000m Run
12 - 85/60kg Push or Split Jerks
600m Run
wayne at last saturdays free seesion .
Monday 11th W.O.D
Posted by: | CommentsMonday 11th W.O.D (workout of the day)
warm up: Mobilty and kettlebell skills
tech: Hang Squat Clean
w.o.d : 21-15-9
Hang Squat Clean 60kg
Kettle bell swing (russian) 24kg
DILLON , WAYNE ,THOMAS AND JOSH WORKING HARD AND BRAVING THE SNOW AT SATURDAYS FREE SESSION
