Daily WOD

WOD 3-3-13

Strength Front Squat 5-5-3-3-3-1-1-1 METCON 21-15-9 Front Squat @ 75% BW Box Jump 24/20

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March 3, 2014

WOD 1-3-14

Team WOD In teams of 3 Run 400m 300 Thrusters (35/25) Run 400m 150 Pull-ups Run 400m

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February 28, 2014

WOD 28-2-14

***Payments for next Month are due in today*** Strength 15 min to find: 1RM Hang Power Snatch METCON 14.1 http://games.crossfit.com Oh baby CrossFit Games season is here!! today you all get to compete against the fittest in the world!!

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February 27, 2014

WOD 26-02-14

Strength: Floor Press 15 min to work up to a heavy 3 METCON: For Time: 21-18-15-12-9-6-3 GTO (Ground to overhead) 20/15 Between each set of GTO complete 7 T2B 10 Box Jumps 24/20

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February 25, 2014

WOD 25-2-14

Skill Kipping METCON 8 rounds of squats – 20 seconds per round and 10 seconds rest between each round 8 rounds of pushups – 20 seconds per round and 10 seconds rest between each round 8 rounds of sit ups – 20 seconds per round and 10 seconds rest between each round 8 rounds of…

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February 24, 2014

WOD 24-2-14

Strength 15 Minutes Find 5RM Lunge (5 reps each leg) METCON 12 min AMRAP 8 Front Rack Walking Lunges (50/30) 8 Lateral Over the Bar Burpees 80 Double Unders

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February 23, 2014

WOD 22-2-14

CrossFit Sligo Meets HELEN!! Helen 3 Rounds 400m Run 21KBS (24/16) 12 Pull Ups 15 min Time Cap ***In your pairs 1 judges then switch around*** Good Luck!! Then in your pairs 8 Min AMRAP 4 Thruster (40/30) 4 Over The Box Jumps (24/20)

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February 22, 2014

WOD 21-2-14

STRENGTH Speed Deadlift 8×3 @ 60% of 1RM 3 reps on every 30 seconds METCON 21 min AMRAP 4 Power Clean 70/50 8 Wall Ball (20/14) 12 Weighted AB Mat Sit Ups   Post results below!!

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February 20, 2014

WOD 19-2-14

Strength/ Skill Strict Press 5×2 @ 3RM Strict Press from (24-1-14) METCON 3 Rounds For Time: 9 Push Press (60/40) 18 Goblet Squats (24/16) 36 Double Unders *** We will be holding a 30-45 min  Kipping workshop this Saturday the 22nd from 11: 15am. This will cover the kipping swing, Kipping Pull Ups & Kipping…

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February 18, 2014

WOD 18-2-14

4 Rounds For Time: 10 Hang Power Snatch (42.5/30) 20 Box Jumps (24/20) 30 Hand Release Press Ups 800m Run

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February 17, 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