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Workouts for the Week 29 August 2016

Posted by:Ruth-Gullikson on August 28, 2016


Monday 29 August 2016

Strength and Skill

 

14 Min EMOM:

Evens:  Back Squat x3 at 80%

Odds:  HSPU x3

Conditioning

16 Minute Amrap
P1 Works P2 Rests
3 Power Clean @ 80%
5 Pull Ups
7 Burpees over the Bar

Tuesday 30 August 2016

Strength and Skill

8 Min EMOM:

Power Clean + Clean + Jerk at 80%

Conditioning

Run 200m
20 KB Swing
Run 200m
20 KB Reverse Lunge
Run 200m
20 KB Squat
Run 200m
20 Renegade Row with KB
Run 200m
20 Russian Twist
Run 200m

Wednesday 31 August 2016

Strength and Skill

14 Minute AMRAP:
Evens:  Deadlift x3 at 70%
Odds:  Broad Jump x3 for distance

Conditioning

Floor Volkswagon
21-15-9
Floor Press @ Body Weight
Pull Ups

Thursday 01 September  2016

Strength and Skill

Every 90 seconds Power Snatch+ Snatch @ 80%

Conditioning

Strongman/Power Circuit

Friday 02 September 2016

Conditioning

CrossFit Games Open 12.3
18 Minute Amrap
15 Box Jump
Push Press 52kg x12
Toes to Bar x9

Saturday 03 September 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.


Sunday 04 September 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past test week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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Grainne getting some early morning air time

Workouts for the Week: 22 August 2016

Posted by:Ruth-Gullikson on August 21, 2016


Monday 22 August 2016

Strength and Skill

3 Sets:

30 second side bridge

 

14 Min EMOM:

Evens:  Front Squat x3 at 75%

Odds:  Wide Grip Ring Row x8

Conditioning

10 Minute Amrap
3 Power Snatch
6 Burpee for Height
9 Ring Dips

Tuesday 23 August 2016

Strength and Skill

8 Min EMOM:

Power Clean + Clean + Jerk at 80%

 

Conditioning

P1 works, P2 rests
20 Rounds (10 Rounds each)
20 Double Unders
10 Reverse Lunge
5 Pull Ups

Wednesday 24 August 2016

Strength and Skill

14 Minute AMRAP:
Evens:  Deadlift x3 at 70%
Odds:  Deficit strict plyo push up x6

Conditioning

12 Minute Amrap
6 KB Step ups each side
6 Burpee box over
12 Sit up with ball toss
12 KB Swing

Thursday 25 August 2016

Strength and Skill

Every 90 seconds Power Snatch+ Snatch @ 80%

Conditioning

Strongman/Power Circuit

Friday 26 August 2016

Conditioning

‘Fight Gone Bad’
3 Rounds
Wall Balls
Sumo Deadlift High Pull
Box Jump
Push Press
Row
1 minute rest between rounds
30 Clean and Jerk

Saturday 27 August 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.


Sunday 28 August 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past test week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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Workouts for the Week: 15 August 2016

Posted by:Ruth-Gullikson on August 14, 2016


 

Monday 15 August 2016

Strength and Skill

3 Sets:

Hollow holds

Plank holds

 

12 Min AMRAP:

Evens:  Back Squat x3 at 75%

Odds:  Ring Row x8

Conditioning

3 Rounds (full recovery between sets)
2 Heavy Thrusters
400M Sprint

Tuesday 16 August 2016

Strength and Skill

3 Sets:

Deadbug holds

6 Sets:

Every 90 seconds Power Snatch + Snatch + Overhead Squat

Conditioning

10 Minute Ladder (3, 3; 6, 6; 9, 9;…..)
Power Clean
Toes to Bar

Wednesday 17 August 2016

Strength and Skill

3 Sets:
Pallof Press x 10
12 Minute AMRAP:
Evens:  Deadlift x3 at 75%
Odds:  HSPU x6

Conditioning

4 Rounds 30/30:
Bike/Row for cals
Ball Slams for reps
Squat Thrusts for reps

Thursday 18 August 2016

Strength and Skill

12 Minute AMRAP:
Evens:  Floor Press x5 at 75%
Odds:  Box Jumps x6

Conditioning

Strongman/Power Circuit

Friday 19 August 2016

Strength and Skill

Turkish Get Up x3

 

12 Minute AMRAP

Evens:  Front Squat x3 at 75%

Odds:  Chest to Bar Pull Ups x6

Conditioning

‘Grace’
30 Clean and Jerk

Saturday 20 August 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.


Sunday 21 August 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past test week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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2016-08-07-PHOTO-00000090

Workouts for the Week: 08 August 2016

Posted by:Ruth-Gullikson on August 7, 2016


Monday 08 August 2016

Strength and Skill

Front Squat 5,5,5,3,3,3

Conditioning

AMRAP 10 Minutes
3 Power Snatch
6 Box Jump
8 Supine Row

Tuesday 09 August 2016

Strength and Skill

5 sets of 1 Clean and 2 Jerk

Conditioning

P1 works while P2 rests
20 Rounds (10 Rounds each)
20 Double Unders
10 Reverse Lunge
5 Ring Dips

Wednesday 10 August 2016

Strength and Skill

Rack Pulls 3 x 5
KB Single Arm Floor Press 3×8

Conditioning

3 Rounds for Time:
Run 400m
21 Wall balls

Thursday 11 August 2016

Strength and Skill

5 Sets
Power snatch, snatch, overhead squat

Conditioning

Strongman/Power Circuit

Friday 12 August 2016

Conditioning

3 Rounds “The Chief”
3 minute AMRAP
3 Power Clean
6 Push Up
9 Squats
Rest 1 minute

Saturday 13 August 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.


Sunday 14 August 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past test week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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Reminder: Crossfit Cork Go-Karting Championship!!

Posted by:Ruth-Gullikson

Crossfit Cork Go-Karting Championship!!

A reminder that the Crossfit Cork Go-Karting Championship is being held this weekend.  It's time to see who the gym speed demons are on the track.  Pop your name on the wall or say it to the coach to make sure your name is included in the booking.

To celebrate the winner of the day, we'll be moving on from the track to the Rising Sons Brewery in Cork for a few celebratory drinks.

Looking forward to seeing you there!!!

Reminder: Crossfit Cork Go-Karting Championship!!
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