Daily WOD

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

WOD 13-6-14

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 For Time: 21-15-9 Deadlift (60/40) Overhead Squat (60/40) Post Scores Below!!

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June 12, 2014

WOD 11-6-14

Strength  Push Press 8×4@ 80% METCON “Grace” For Time 30 Clean & Jerk (60/40)  

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June 10, 2014

WOD 10-6-14

METCON 4 Rounds:  (Accumulate as low a score as possible) 4 Minutes to Complete 400m Run For Time then 4 Minutes to complete Max Burpees 2 min Rest example: Round 1 400M = 90 sec Max Burpees = 75 90-75= 15  Post Scores Below!!  

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June 9, 2014

WOD 9-6-14

Strength  Back Squat 1×5 @ 65% 3×5 @ 75% Front Squat 4×5 @ 65% METCON 12 Minute AMRAP 50 Squats 30 Push-ups 15 Pull-ups Post Scores Below!!

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June 8, 2014

Team WOD 7-6-14

TEAM WOD Partner Chipper **1 person working at a time. 100 thrusters (45/32.5)  80 situps 60 box jumps 40 Sit Ups 20 burpees 200 m farmers walk (24′s/16′s) 100 double unders 80 push press (45/33) 60 Lateral squat jumps 40 knees to elbow 20 burpees

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June 6, 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"
TESTIMONIALS