WOD Wednesday 24/04/2019

A REMINDER THAT THE BOX IS CLOSED THURSDAY FOR ANZAC DAY THIS WEEK. GET IN TODAY AND GET AFTER IT!!

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

“Roney”

4 Rounds for time of:
Run 200m
11 Thrusters, 60kg (42.5kg)
Run 200m
11 Push press
Run 200m
11 Bench press

One bar, one load per person.

Post load and time to comments.

WOD Tuesday 23/04/2019

Complete 10-1 reps of the descending ladder:
Chest to bar pull-ups
Box-jumps, 30″ (24″)
Strict abmat sit-upsRx’d+ = 36″ (28″) box-jump, GHD sit-upsPost box height and options used to comments.

WOD Easter Monday, 22/04/2019

A REMINDER THAT WE WILL ONLY BE RUNNING THE ONE SESSION AT 7AM EASTER MONDAY. COME IN AND BLOW OFF THOSE EASTER EGGS 😉On a 19min clock complete the following,5min EMOTM:
12 Dumbbell front squats, 22.5kg (17.5kg)Rest 2mins then,5min EMOTM:
12 BurpeesRest 2mins then,5min EMOTM:
12 Kettlebell swings, 32kg (24kg)Post loads and rounds completed to comments.

WOD Easter Saturday, 20/04/2019

A REMINDER THAT WE ONLY HAVE THE ONE SESSION EASTER SATURDAY AT 6AM. HOPE TO SEE YOU ALL THERE 🙂Individually or in pairs complete the following,As many rounds as possible in 18mins:
60 Double unders
45 Air squats
21 (15) Calories, Assault bike
10 Push press, 60kg (42.5kg)-One athlete works at one time.
-One bar, one bike per pair.Post load, rounds and reps completed to comments.

WOD Good Friday, 19/04/2019

A REMINDER THAT THERE IS ONLY A 7AM SESSION GOOD FRIDAY!!

“2011 Regional Event 1”

For time:
Row 1km
30 Handstand push-ups
Run 1km

Post time to comments.

WOD Thursday 18/04/2019

A REMINDER THAT THE EASTER LONG WEEKEND SCHEDULE STARTS FROM FRIDAY. PLEASE REFER TO THE “NEWS AND EVENTS” SECTION ABOVE FOR THE MODIFIED TIMETABLE.

3 Rounds for time of:
15 Overhead squats
15 L-pull-ups
15 Split jerk
15 Knees to elbows
15 Hang cleans
15 Hip extensions

Men: 42.5kg
Women: 30kg

Post load and time to comments.

WOD Wednesday 17/04/2019

5 Rounds for time:
2 Legless rope ascents, 15ft
20 Alternating dumbbell snatch, 25kg (17.5kg)

Rx’d+ = 30kg (20kg)

Post load and time to comments.