png_20220404_135946_0000[1]_edited.png
  • Home

  • About

  • Classes

  • Timetable

  • Membership

  • Crossfit Kids and Teens

  • Nutrition

  • WOD

  • Location & Drop In

  • Gallery

  • More

    Use tab to navigate through the menu items.

    Friday 20th Of May

    Thursday the 19th of May.

    Wednesday the 18th of May.

    Tuesday the 17th of May.

    Monday 16th Of May

    Friday The 13Th of May

    Thursday The 12th of May.

    Wednesday the 11th of May.

    Tuesday 10th Of May

    Monday the 9th of May.

    Recent Posts
    Archive
    • May 2022 (14) 14 posts
    • April 2022 (19) 19 posts
    • March 2022 (21) 21 posts
    • February 2022 (20) 20 posts
    • January 2022 (21) 21 posts
    • December 2021 (17) 17 posts
    • November 2021 (22) 22 posts
    • October 2021 (19) 19 posts
    • September 2021 (22) 22 posts
    • August 2021 (21) 21 posts
    • July 2021 (20) 20 posts
    • June 2021 (19) 19 posts
    • December 2020 (16) 16 posts
    • November 2020 (1) 1 post
    • October 2020 (12) 12 posts
    • September 2020 (22) 22 posts
    • August 2020 (21) 21 posts
    • July 2020 (22) 22 posts
    • June 2020 (4) 4 posts
    • March 2020 (10) 10 posts
    • February 2020 (23) 23 posts
    • January 2020 (22) 22 posts
    • December 2019 (17) 17 posts
    • November 2019 (20) 20 posts
    • October 2019 (22) 22 posts
    • September 2019 (22) 22 posts
    • August 2019 (21) 21 posts
    • July 2019 (23) 23 posts
    • June 2019 (20) 20 posts
    • May 2019 (22) 22 posts
    • April 2019 (21) 21 posts
    • March 2019 (19) 19 posts
    • February 2019 (20) 20 posts
    • January 2019 (23) 23 posts
    • December 2018 (15) 15 posts
    • November 2018 (21) 21 posts
    • October 2018 (22) 22 posts
    • September 2018 (21) 21 posts
    • August 2018 (22) 22 posts
    • July 2018 (23) 23 posts
    • June 2018 (1) 1 post

    Friday the 1st of November

    Strength : 12 mins 1 Sled 1 Carry 3 Deadlift 5 Ring dips or 10 Box dips + 10 sec ring support 5 Strict Chins 8/5 Cals ski erg Conditioning : Open workout 20.4
    74 views

    Thursday the 31st of October

    Strength : Every 90 sec for 15 mins  ( 10 sets) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk Conditioning : For Time 50/42 Cals Rower/Bike erg 40 Swings Overhead 24/16kg 30 Box Jump overs 20 Front Rack Lunges 50/35kg 10 Muscle ups/ Chest to Bar /Pull up
    102 views

    Wednesday the 30th of October

    Strength : Every 3 mins for 15 5   Bench Press 10 KB Step ups on 20" box Conditioning : Every 2:30 mins 15 mins 10     Thruster 50/35kg 10     Burpees over Bar * you should be able to do Thrusters unbroken so scale weight if needed
    125 views

    Tuesday the 29th of October

    Strength: Push Press Every 2 mins for 10 mins 3 Strict Press 3 Push Press @65% of 1rm of Push Press Wod : 12 min Amrap 100 Double Unders 50 Wall Balls 40 Slam Balls 30 T2B 20 Dumbbell Snatches
    130 views

    Friday the 25th of October

    Open Workout 20.3 Depending on what the workout is we'll work in a warm up and strength session towards the open workout
    35 views

    Thursday the 24th of October

    Strength : Bench Press 7 X 3 * building to to a heavy treble Conditioning : EMOTM X 20 1st   15 Swings Overhead 24/16kg 2nd  15/12 Cals on Bike erg 3rd   10 C2B 4th    30 Sec dynamic plank with wall ball
    101 views

    Wednesday the 23rd of October

    Strength : Deadlift Every 2:30 4X 4 @60-65% 4 X 3 @70-80% * super set with a 5 Strict Chins first set  and 5 Strict pulls for next set. Conditioning :  Every 2 mins for 10 mins 5 Thruster 50/35kg + 5 Hang Power Cleans 50/35kg Core : 5 rds not for time 10 Plate sit ups 20 Russian Twist with plate 15 secs Hollow hold or scale to Hollow tuck
    126 views

    Tuesday the 22nd of October

    Strength: Push Press 3x15 @50% Emom x 5 3-5 Strict Handstand Push Ups or 7-10 Hand Relase Push ups/Push Ups/box push ups. Focus on good technique Wod : 12 min Amrap Partner Up (1 working 1 resting) 20 Burpee Box Jumps 30 Dumbbell Snatches 40 Cals
    122 views

    Monday the 21st of October

    Strength : Front Squat Every 2:30 for 6 sets 4 reps * start at 60% and increase load each set. Conditioning : For Time 5rds Run 200m 10         OHS 40/25kg ( use plate as lunge if necessary) 15/10   Push ups * Time cap 15 mins
    116 views

    Friday the 18th of October

    Open Workout 20.2 Let's see what Dave Castro has in store for us this week. Regardless if you're signed up or not this will be the wod for tomorrow. If signed up you'll be judged for the workout. Other than that it will be normal with some strength work and the wod to follow. If you're hanging around with nothing to do tomorrow evening come on in and cheer people on, always creates a good buzz in the gym for the open
    94 views
    1
    23
     

    ©2018 by CrossFit Limerick. Proudly created with Wix.com