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Workouts for the Week: 09 May 2016

CrossFit Cork Birthday Celebration

Help us celebrate

CrossFit Corks 8th Birthday

with the annual 300 workout on Friday 13th May at 18:00 followed by movies!

Members to bring food, snacks and drinks* (and judging by how cold the gym can get, also some blankets!).

This is a great opportunity to complete a legendary workout with a great community cheering you on.

*beers and junk food allowed 🙂

Monday 09 May 2016

Strength and Skill

Deadlift 3×5

Max Pull Ups

L-sit progression

 

Conditioning

6 Rounds
3 Power Snatch 40/30kg
Run 100m
Rest 1 min

Tuesday 10 May 2016

Strength and Skill

Squat 3×5

Strict Press 3×5

RKC Plank

Side Plank

 

Conditioning

EMOM 10 mins:
Even minutes: 2 reps of Bear complex (40/30kg)
Odd minutes:  10 over the bar burpees

Wednesday 11 May 2016

Strength and Skill

Handstand progressions

Good mornings 3×8-10 reps

 

Conditioning

Partner WOD:  Med Ball Baby
DO NOT DROP BABY!
P1:
200m Med Ball Run
P2:
5 Burpees
20 Sit ups
10 Push Ups

Thursday 12 May 2016

Strength and Skill

Pallof Press Hold 3 sets

 

Conditioning

Catch up day, rest for 300 WOD

Friday 13 May 2016

Normal class times will be in operation on this day for those of you who wish to train normally.

CrossFit Cork Birthday Celebration

CrossFit Corks 8th Birthday

300 Workout

Friday 13th May at 18:00 followed by movies!

Members to bring food, snacks and drinks* (and judging by how cold the gym can get, also some blankets!).

This is a great opportunity to complete a legendary workout with a great community cheering you on.

*beers and junk food allowed 🙂

300

25 Pull ups

50 Deadlifts

50 Push ups

50 Box jumps

50 Floor wipers

50 Clean and press

25 Pull ups

Saturday 14 May 2016

Olympic lifting class is at 10:00 on Saturday.  Come along to work on some Olympic lifting skill work and work towards adding some serious numbers to your lifts.  It’s open to all members and skill levels.

For those of you interested in getting a longer conditioning and accessory work session in, the conditioning class at 11:00 will be right up your street.  Get your sweat on in some great company with some challenging workouts.

Sunday 15 May 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.  Ease yourself back into the start of a new week with some mobility or skill work.  Alternatively you can take the opportunity to do some conditioning.  The class is open to all members and is suitable for all levels.

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