Daily WOD

WOD 26-8-14

METCON 5 Rounds For Time: 7 Deadlift (60/40) 14 Hang Power Clean (60/40) 24 Ring Dips 48 Sit Ups 96 Double Unders Post Scores below!!

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August 25, 2014

WOD 25-08-14

Strength Back squat 5*5 (2.5kg heavier than last week) METCON For time: 4 Rounds 1 Rope climb 15 KBS 24/16 50 Air squats Post scores below!!  

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August 24, 2014

Team WOD 23-08-14

Teams of 2 20 Min AMRAP: 40M Farmers walk 32/24 40M Burpee broad jump 30 Box Jumps 24/20 20 T2B   Post scores below!!

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August 22, 2014

WOD 22-08-14

Skill Clean technique METCON For time: 200M Run 12 Cleans 60/40 400M Run 8 Cleans 70/40 800m Run 4 Cleans 80/40 Post scores below!!

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August 21, 2014

WOD 20-08-14

Strength: 1RM Floor press METCON: 9 Min AMRAP: 12 HRPU 6  Weighted Sit ups 20/15 12 KBS 24/16 Then 3 mins of max double under’s   Post scores below!!  

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August 19, 2014

WOD 19-8-14

METCON 10 Power Clean & Jerk 60/40 50 Wall Ball 2 Muscle Up 8 Power Clean & Jerk 40 Wall Ball 4 Muscle Up 6 Power Clean & Jerk 30 Wall Ball 6 Muscle Up 4 Power Clean & Jerk 20 Wall Ball 8 Muscle Up 2 Power Clean & Jerk 10 Wall Ball 10 Muscle Up Post Scores Below!!  

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August 18, 2014

WOD 18-8-14

Strength  Back Squat 5×5 @ 70% + 2.5kg Metcon 3 Rounds For Time: 4 Front Squat (70/50) 8 L Hold Pull Ups 12 Burpee Box Jumps 30”/24”   Post Scores Below!!

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August 17, 2014

Team WOD 16-8-14

In Pairs Complete the following: 0:00 – 10:00 Complete 3 Rounds 30 Wall Ball 20  Burpee Over the Box 10 STOH (50/35) Then on 10:00 For Time: 60 m Wheel Barrow 50 Pull Ups 40 Ring Rips 30 Hang Power Clean (50/35) 200m Buddy Carry Post Scores Below!!

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August 15, 2014

WOD 15-08-14

Strength: Speed deadlift 8×3 @ 60% METCON: For time: 100 Burpees EMOM stop and perform 5 thrusters 42.5/30   Post scores below!!

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August 14, 2014

WOD 13-8-14

Strength  Strict Press 7×5 @ 75% METCON 12 minute AMRAP 12 Walking Lunge 20/15 12 Sit Up 12 Wall Ball (20/14) Post Scores below!!

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August 12, 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