Daily WOD

WOD 30-6-14

Strength  Back Squat 1×5 @ 60% 1×5 @ 70% 2×5 @ 75% Front Squat  1×5 @ 65% 1×5 @70% 1×5 @ 75% METCON EMOM for 10 minutes 7 thruster (40/30) 7 Burpees      

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June 29, 2014

WOD 27-6-14

Strength  Back Squat 1×5 @ 60% 1×5 @ 70% 2×5 @ 75% Front Squat  1×5 @ 65% 1×5 @70% 1×5 @ 75% METCON 15-12-9-6-9-12-15 Deadlift (100/70) Wall Ball (20/14) Walking Lunges

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June 26, 2014

WOD 25-06-14

Strength: 1 RM Push Press METCON: For time: 5 rounds: 200m run 15 Sit ups 10 Floor press @ body weight Post scores below!!  

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June 24, 2014

WOD 24-06-14

Skill: Pick any skill you need to work on and practise it!! METCON: 10 Min AMRAP: 15 T2B 15 Box Jumps 24/20 – 3 mins rest – 8 Min AMRAP: 8  KBS 24/16 30 Double Unders – 2 mins rest -  4 Mins to complete: Max Muscle ups Post scores below!!      

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June 23, 2014

WOD 23-6-14

As of July we will be changing to a new online booking system which will also be taking online payments for membership so if you could check out the link below and set up a new account this week to help make the transition that bit easier. Thanks  http://www.crossfitsligo.ie/?page_id=1300 Strength   Back Squat  1×5 @…

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June 22, 2014

WOD 20-6-14

STRENGTH Back Squat 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% METCON 6 Rounds for time: 4 Cleans (90/62.5) 20m Bear Crawl Post Scores Below!!  

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June 19, 2014

WOD 18-6-14

Strength  Push Press 9×3 @ 85% METCON 7 Rounds for time: 7 Push jerk (70/50) 7 Chest to bar pull ups 7 Burpees

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June 17, 2014

WOD 17-6-14

** Members notice: For this Saturdays team WOD we are having a beach workout in Strandhill.   Everyone is welcome this Saturday and we would hope that you can all make it.** METCON 17 Minute AMRAP 5 Power Snatch 30/20 10 Overhead Walking Lunges 30/20 Run 400 meters Post Scores Below!!

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June 16, 2014

WOD 16-6-14

Strength  Back Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% METCON 3 x 3 min AMRAP 6  x Push-ups 6  x Box Jump 24/20 1 Min rest/transition 32  Double unders 16 ABMAT Sit Ups 1 Min rest/transition 4  HSPU…

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June 15, 2014

Team WOD 14-06-14

Teams of 2 For time: 800m run with plate 20/10 Then 8 rounds: 20 Clusters 45/30 30 T2B 45 Burpee Box Jumps 24/20 To Finish: 800m run with plate 20/10   Post scores below:

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June 13, 2014
"Working with Edel Fitzpatrick was one of the biggest eye openers I've had in the fitness industry! She has a vast experience and a foundation of knowledge on human kinetics and physiology second to none! Her take no nonsense attitude and positive influence on my training made such a difference to my mentality in terms of what I can achieve physically!! Absolute inspiration and absolute tank ;-) The pleasure (and the pain) was all mine and I'm sad I won't be coached by her again !! :-( World Class! "Michael Tully"
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