FRIDAY 18 JANUARY 2019
‘GEORGIE’
21 MIN AMRAP
7 BURPEE
11 PRESS UP
22 KETTLEBELL SWING
BUY IN: 65 SIT UP
SATURDAY 19 JANUARY 2019
GYM CLOSED AS WE WILL BE TRAVELLING TO CROSSFIT LIMAVADY AND THE NATIONAL SPORTS CENTRE (DUBLIN) TO SUPPORT OUR TRAVELLING TEAMS TAKING PART IN THE EXTRA-ORDINARY LEAGUE AND THE CELTIC SERIES. SPECTATORS TO BOTH EVENTS ARE WELCOME !!!
MONDAY 07 JANUARY 2019
MON 07
FOR TIME
30 BURPEE (TO TARGET)
20 PRESS UP
10 BAR MUSCLE UP
20 PRESS UP
30 BURPEE (TO TARGET)
TARGET: 11 MINUTES OR LESS
TUESDAY 08 JANUARY 2019
TUE 08
AMRAP 12
20 DOUBLE UNDER
1 POWER CLEAN
20 DOUBLE UNDER
2 POWER CLEAN
CONTINUE TO
20 DOUBLE UNDER
10 POWER CLEAN
TARGET: UNBROKEN SETS
WEDNESDAY 09 JANUARY 2019
WED 09
EMOM 40
MIN 1 – 12/15 CAL BIKE
MIN 2 – 30 SEC HANDSTAND HOLD
MIN 3 – 50 DOUBLE UNDER
MIN 4 – 30 SEC L SIT HOLD
THURSDAY 10 JANUARY 2019
THU 10 -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY MOBILITY PAIN STORM -AEROBIC CAPACITY- 6 ROUNDS 15 CAL @ 58 RPM 10 CAL @ 68 RPM 10 CAL @ 78 RPM 15 CAL @ 63 RPM -ENDURANCE TRAINING- (LONG AND LIGHT) 2 ROUNDS 60M WAITER WALK RIGHT SIDE 400M SANDBAG SHOULDER CARRY 60M WAITER WALK LEFT…
FRIDAY 11 JANUARY 2019
FRI 11
HERO WOD FRIDAY
‘CHRIS KYLE’
3 RFT
40 KETTLEBELL SWINGS
40 BOX JUMPS
40 THRUSTERS
40 ELEVATED PRESS UPS (FEET ON BOX)
TARGET: COMPLETION
SATURDAY 12 JANUARY 2019
SAT 12 1000-1200
-TEAM WOD-
IN TEAMS (2)
AMRAP 20
5 CLEAN AND JERKS
7 PULL UPS
30 DOUBLE UNDERS
*YOU GO I GO FORMAT
*NEXT ROUND CAN START ONCE PARTNER HAS COMPLETED PULL UPS