11am Only Class this morning, in Sandyford
Workout of the Day:
Row 125m
Repeat for 5 intervals, resting 3 minutes between efforts.
Post times to comments.
At Home Workout:
Run 5K (Go on, just do it!)
Coach Dan John Answers Your Questions – Gubernatrix.co.uk
Best Quotes of 2009 – Fitness Spotlight
Workout of the Day:
Handstand Work
then
5 Front Squats (80Kg)
400m Run
Rest Three Minutes between efforts. Repeat 4 times.
“At Home” Workout
Handstand Work
then:
As Many Rounds in 12 Minutes of
3 Sit Ups
6 Push Ups
9 Double Unders
(If you don’t have a rope replace Double Unders with Air Squats)
How to Be Your Own Coach – Lyle McDonald
Almost Paleo Oatmeal Cookies – Paleo Mama
Happy Birthday to The Kyle!
Workout of the Day:
Strength/Skill Work
AMRAP 15
5 Hang Squat Snatches, 40Kg
10 Push Ups
At Home
10 x 100m Sprints, rest 2 Minutes between efforts
Post rounds completed/times to comments.
Of Course Will and Garvan are happy, they're not the ones rowing
First This, Then That – Barbells & Bacon
Frustration – CrossFit West
Workout of the Day:
Individualised Training
then
3 Rounds of:
Row 250m
12 Deadlifts, Bodyweight
21 Box Jumps
At Home
20 Push Ups
1 Sit Up
19 Push Ups
2 Sit Ups
18 Push Ups
3 Sit Ups…
Post times to comments.
Right, thats enough chillin, back to work!
Paleo Nutrition and High Intensity Exercise – Jason Tuschen
Another Opinion on Strength in CrossFit – Ricky Frausto
Wednesday is Moving Day!! If you’re around we’d love some help after the 11am class. If not, no pressure. Thursday’s class will take place in Sandyford.
No Classes at CrossFit Ireland Today
At Home Workout
4 Rounds for time of:
Run 400m (once around a Soccer/GAA pitch is roughly equivalent)
50 Air Squats
Ah the fun of getting out of breath putting weight overhead
Coaching versus Cheerleading – HyperFit USA
From Colm, Dan, Tom and Will we wish you and yours the very best today and hope you have a wonderful Christmas filled with laughter, fun, family and friendship.
11am Only Workout Today!
Workout of the Day:
Max Height Box Jump
then
150 Burpees for time.
(The “At Home” crew, do the Burpees too)
Post times to comments.
Enjoy all the Merriment you can Handle this Christmas
How the Grinch Stole Christmas, narrated by Walter Matthau
Another Christmas Surprise