Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
No tags yet.
Follow Us
Search By Tags
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

Friday the 28th of February

Strength : Every 3 mins for 15 mins 5 Deadlift @60% 10 Weighted Step ups on 20" box Conditioning : Emotm x 18 Min 1 12/10 Cals AB Min 2 10 HSPU or HRPU Min 3 10-15 Ground to overhead with plate 20/15kg

Thursday the 27th of February

Strength : 12 mins 5 Strict Chin ups 20 Sec Handstand hold 20 Sec Ring Support Hold 3 rds 60 sec plank ( 20 sec R side 20 sec Front ) Conditioning : 21/15/9 Toes To Bar Hang power Clean 50/35kg Time Cap 6 mins

Wednesday the 26th of February

Strength : Clean (A)12 mins to build a 1RM. (B)Every min for 5 mins 1 Rep @ 80% of part A Conditioning : Every 2:30 mins for 15 mins (6 Rds) 30 Double Unders 10 Thrusters 40/30kg 30 Double Unders

Tuesday the 25th of February

Strength : Press 5 rds Every 2:30 5 Strict Press 70% + 5 Strict Pulps with Tempo 3 sec hold at top and 3 sec eccentric. Conditioning : Partner up 3rds for time 50/40 Cals 40 DB snatch 20 Burpee Box jumps Time Cap 14mins

Monday the 24th of February

Strength : Lunge and Front Squat (A) 4 Lengths 2 x DB lunge Every 90 secs (B) Tempo Front Squat 5 x 4 @50-60% @32X1 Every 2 :30 Conditioning : 10 min AMRAP 15 Wall Balls 10 Knees to Elbows Run 100m or 10 cals

Friday the 21st of February

Strength : Deadlift 2 x 8 @50% 2 x 6 @60% 1 x 4 @70% 1 x 2 @80% 1 x 1 @90% Conditioning : 8 min 4 rds 10 Bar Facing Burpees 10 Shoulder to Overhead 50/35kg then remainder of time max cals on any machine

Now You Can Blog from Everywhere!

We’ve made it quick and convenient for you to manage your blog from anywhere. In this blog post we’ll share the ways you can post to your Wix Blog. Blogging from Your Wix Blog Dashboard On the dashboard, you have everything you need to manage your blog in one place. You can create new posts, set categories and more. To head to your Dashboard, open the Wix Editor and click on Blog > Posts. Blogging from Your Published Site Did you know that you can blog right from your published website? After you publish your site, go to your website’s URL and login with your Wix account. There you can write and edit posts, manage comments, pin posts and more! Just click on the 3 dot icon ( ⠇) to see all the

Design a Stunning Blog

When it comes to design, the Wix blog has everything you need to create beautiful posts that will grab your reader's attention. Check out our essential design features. Choose from 8 stunning layouts Your Wix Blog comes with 8 beautiful layouts. From your blog's settings, choose the layout that’s right for you. For example, a tiled layout is popular for helping visitors discover more posts that interest them. Or, choose a classic single column layout that lets readers scroll down and see your post topics one by one. Every layout comes with the latest social features built in. Readers can easily share posts on social networks like Facebook and Twitter and view how many people have liked a pos

Grow Your Blog Community

With Wix Blog, you’re not only sharing your voice with the world, you can also grow an active online community. That’s why the Wix blog comes with a built-in members area - so that readers can easily sign easily up to become members of your blog. What can members do? Members can follow each other, write and reply to comments and receive blog notifications. Each member gets their own personal profile page that they can customize. Tip: You can make any member of your blog a writer so they can write posts for your blog. Adding multiple writers is a great way to grow your content and keep it fresh and diversified. Here’s how to do it: Head to your Member’s Page Search for the member you want to

Thursday the 20th of February

Strength: Bench Press 5x5 @ bodyweight Core : 4 mins of 10 Hollow Rocks 10 Reverse Crunches 10 Leg Raises 20 Russian Twists Wod : For Time 3rds 15 Pull Ups 25 Goblet Squats 32/24kg

Wednesday the 19th of February

Strength : 8  sets 1 Power Clean + Hang Squat Clean + 1 Front Squat Every 90 secs Conditioning :  3 min AMRAP X 4 15/12 Cals 12  Hang Clean + Jerk with DB 22.5/15kg 9    Push ups * rest 1 Min between rds

Tuesday the 18th of February

Strength: Strict Press 7x3 @70% After each set preform 3 Strict Pull Ups with 3 sec pause at top. Wod : Partner workout (1 resting 1 working) 12 min Amrap 60 Thrusters 40/30kg 120 Double Unders 60 Kb Swings (russian) 32/24kg 120 Double Unders 60 Hang Power Cleans 40/30kg

Monday the 17th of February

Strength : Tempo Back Squat 7 X 3 @60-70% Tempo 32X1 Every 2 mins Accessory : 3 Lengths Single DB overhead carry Conditioning : Every 2:30 for 5 rds 6    Toes to Bar 10  Down ups 15  Wall Balls

Friday the 14th of February

Strength: Bench Press 5x5 @70% 3x3@80% Wod ; For Time 15/12/9 Slam Balls Pull Ups 2 mins rest 12/9/6 Slam Balls Chest to bar pull ups 2 mins rest 9/6/3 Slam balls Bar muscle ups

Thursday the 13th of February

Strength : Deadlift 3 X 3 @70% 3 X 2 @80% Every 2:30 Conditioning : EMOTM X 20 1st  14 DB Snatch 2nd 10 HSPU/HRPU 3rd  12/10 Cals AB 4th   30 Sec Plank

Wednesday the 12th of February

Strength : Clean 1 Power Clean + 1 Hang Clean + 1 Clean 10 rds Every 90 secs Conditioning : Every 2:30 mins for 15 ( 6 rds) 3 Hang Power Clean + 6 Front Squats + 9 Lateral Burpee over Bar Pick a challenging weight Core : 3 rds 20 Sec Hollow + 20 Sec Reverse crunch + 20 Sec Heel taps Rest 30 Sec between sets

Tuesday the 11th of February

Strength: Strict Pressing 15 @50% 10@60% 5@70% Wod : Partner Wod For Time (one working one resting) 100 Wall Balls 200 Double Unders/Single Skips 100 Kb Swings 24/16kg (American) 200 Double Unders/Single Skips 50 Wall Balls 100 Double Unders/Single Skips 50 Kb Swings 24/16kg (American) 100 Double Unders/Single Skips *anytime you break in skipping Double Unders or Single Skips both partners do 5 burpees each

Monday the 10th of February

Strength : Back Squat 8 @ 50% 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% Every 2:30 Conditioning : 12mins Buy in : 40/34 Cals Bike or Rower or 30/24 Cals Ski or AB Then AMRAP 15 Box Jumps 12 Single Arm DB Thruster 9   Toes to Bar

Friday the 7th of February

Strength : 5 rds 4 Bench 6 Strict wide grip pull ups 15 Sec Ring Support Hold Every 2:30 Conditioning : EMOTM X 12 1st  14 Wall Balls 2nd 12/10 Cals Accessory : 4rds 15 Sec L Sit on floor 15 Sec Wall Walk hold

Thursday the 6th of February

Strength: Deadlifts 7x3 @75% Wod: For Time Clean & Jerk 1/2/3/4/5/6/7/8/9/10 After each set complete 40 Double unders


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