Daily WOD

Team WOD 18-07-14

One big team: For time: Ascent and descent of Knocknarea!! First person up gets a free Chinese meal which is on Derek!! There might also be a sheep carry involved so be prepared Hope you all can make it!!  

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July 18, 2014

WOD 18-07-14

Strength Deadlift 9*3 @ 85% of 1RM METCON For time: 3 rounds 7 Power cleans 80/60 21 T2B Post scores below!!  

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July 17, 2014

WOD 16-7-14

** This Saturdays team WOD will be climbing mt. Everest. (knocknarea).  Everyone to meet at the car park at the bottom for 10:00am.  Would be great if you all could make it. (There might also be a surprise at the top)** Strength  1 RM Push Jerk METCON 75 HSPU For Time On Every Min Stop…

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July 15, 2014

WOD 15-07-14

METCON: EMOM for 20 mins: Even: 5 Power snatch (50/35) Odd: 15 box jumps **5 Mins rest** 1000m for time!! Post scores below!!  

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July 14, 2014

WOD 14-7-14

Strength 1RM Front Squat METCON 3 Rounds 15 Front Squat 30 Pull Ups 45 Ab Mat Sit Ups   Post Scores Below!!

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July 13, 2014

Team WOD 11-07-14

Teams of 3 complete: 8 minutes to complete:  1200m (400m each), in the remaining time complete AMRAP Shoulder to Overhead 45/30 (one athlete works at a time) at the 8 minute mark start: 10 minutes to complete:  1200m Run (400m each), in the remaining time complete AMRAP Hang Power Cleans, 45/30 (one athlete works at a time)…

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July 11, 2014

WOD 11-07-14

*** We will be having a bbq on Sunday the 27th of this month so please clear up your calendar and possibly book the Monday off work:) The CrossFit games final is on that night so we promise it will be a good show.  You are allowed to bring your own bottles of water.  Further…

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July 10, 2014

WOD 09-07-14

Strength  5 RM Floor Press using 70% of your 5RM Complete 1x max reps METCON 4 Rounds 12 Bar Facing Burpees 9 Hang Power Clean 50/35 6 Push Jerk   Post Scores Below!!

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July 8, 2014

WOD 08-07-14

METCON: 24 Min AMRAP: 200M Run 7 Box Jumps 30/24 14 KB Snatch 24/16 7 Hand release press ups   Post scores below!!  

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July 7, 2014

WOD 7-7-14

Strength 1 RM Back Squat METCON 5 Rounds 10 Deadlift 100/70 15  T2B 20 Air Squat   Post scores below!!

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July 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"