Watch our video then try CrossFit for free!

Check out Ronin on You Tube here!

And our new video ‘The girls of Ronin’

Contact team@ronincrossfit.org now to arrange your 1-1 Free intro session!

If you’d like to give CrossFit a try, this is a short introductory class, during which we can discuss your goals and give you a brief description of the CrossFit program. We’ll also run you through a light workout (optional).

Posted in Uncategorized | Comments Off

Week starting Monday 27th June

 

 

WODS and programming will be on our Triib system from this week on! Here’s a peek at Monday. More info and instruction to follow. Thanks team.

 

 

Screen Shot 2016-06-25 at 15.51.39

Posted in Uncategorized | Comments Off

Week starting Monday 20th of June

 

Team Ronin & Waterford meet again!

 

 

 

Monday

Strength

Fitness – Deadlift (6×8) heavier than last week

Performance – Deadlift – 70%x3, 80%x3, 90%+ (max reps @ 90%, cap at 10)

Assistance work for strength – 30-60 secs front plank between sets

Conditioning

5 rounds

5 power cleans (60/40) (sub hang)
7 burpee over bar
9 kb swings

 

Tuesday

Gymnastics – Accumulate 3 min hollow and 3 min arch

Fitness – Hang power snatch (8×2), Goblet squat (6×4)

Performance – Snatch (8×2) 2@60%, 2@70%, 2@80%, 1@85%, 1@90%

Conditioning (Fitness & Performance)

8 min AMRAP

5 power snatch (40/25) (sub clean)
5 Overhead squats (front squat)
10 situps

 

Wednesday

Strength

Fitness – Floor press (5×5)

Performance – Floor press 70%x3, 80%x3, 90%+ (max reps @ 90%, cap at 10),

Finish with strict press (oh) x 20 reps

Assistance – Fitness – Face pull x 10 between sets
Performance – 1-3 strict muscle up between sets

Conditioning

3 rounds

20 wall balls
10 strict pullups (sub ring row/lower reps)
50 double unders

Mobility

Pigeon stretch

 

Thursday 

Gymnastics – Beat swings with 2 sec hollow pause 3×10

Strength

Fitness – Hang squat clean (8×2), Single leg bridge (6×4 e/s)
Performance – Clean (8×2) 2@60%, 2@70%, 2@80%, 2@85%

Conditioning

Partner WOD (Team of 2)

100 Double unders
40 toes to bar while partner hangs (can alternate as needed)
40 shoulder to overhead (60/40) while partner holds plate (20/10) overhead (can alternate as needed)
40 front squats (same weight as above) while partner holds plank position (can alternate as needed, reps only count while partner is holding plank)
4 reps single arm farmers carry each (wall & back = 1 rep)

 

Friday

Strength

Fitness – Squat (4×8)

Performance – Squat – 70%x3, 80%x3, 90%+ (max reps @ 90%, cap at 10)

Assistance work for strength – 5 KB single leg or 10 double leg rdl e/s between sets

Conditioning (Friday night chipper)

50 lunges
30 pull ups
30 KB Swings
30 sit ups
30 box jumps
30 push ups
30 double unders
50 squats

 

Saturday 

Little Ninjas @ 9am

Team WOD @ 10am

Open gym @ 11am

 

 

Posted in Uncategorized | Comments Off

Week starting Monday June 13th

20131124-195935.jpg

Monday

Strength

Fitness – Deadlift (5×10)
Performance – Deadlift – 65%x5, 75%x5, 85%+ (max reps @ 85%, cap at 10)

Assistance work for strength – 10 reps McGill curl up between sets

Conditioning

Fitness – 21-15-9 Wallball, Pushup, 100 single skips between rounds

Performance – 21-15-9 Cluster (40/25), Pushup, 50 double unders between rounds

 

Tuesday

Gymnastics – Fitness – Accumulate 3 min hollow and 3 min arch

Performance-Max rep muscle up x 5

Fitness – Hang power snatch (6×3), Front rack lunge (6×4)

Performance – Snatch double – 2@60%, 2@70%, 2@80%, 2@85-90% (Can rest 2-3 seconds between)

Conditioning (Fitness & Performance)

EMOM 12 MIN

5 kbs, 5 goblet squats, 5 burpee over kb (sub cone)

3 position snatch, 5 burpee over bar (heavy as possible with perfect snatch complex)

Buy out 

1k bike & 500m row x 2

 

Wednesday

Strength

Fitness – Strict press (5×10)
Performance – Press 65%x5, 75%x5, 85%+ (max reps @ 85%, cap at 10), Finish with floor press x 20 reps

Assistance – Bent over row x 10 between sets

Conditioning

Performance

5 rounds

5 overhead squats 40/25
3 bar muscleups
10 box jumps

Fitness 5 rounds

10 KBS
10 ring rows
5 box jumps

Mobility

Pigeon stretch

 

Thursday

Gymnastics – Accumulate 3 min in handstand hold at wall or freestanding (2 mats)

Performance-Strict false grip pull-up with 3 sec negative 5 sets of 3

Fitness – Hang power clean (6×4), Bulgarian split squat (6×4 e/s) Light

Performance – Clean – 8 doubles, 2@60%, 2@70%, 2@80%, 2@85-90%

Team WOD

Teams of 3 (Fitness can do hang variants at max 40/25) Performance – full move at (60/40 max)
40-30-20-10
Power Cleans/hang
Push press/jerk

After each full round, the team completes 1 double arm farmers carry each

Mobility

QL stretch 1 min e/s https://youtu.be/3NlugMEihG8

Friday

Fitness – Squat (5×10)
Performance – Squat – 65%x5, 75%x5, 85%+ (max reps @ 85%, cap at 10)

Assistance work for strength – 10 banded good mornings & 10 face pulls between sets

Chipper

100 air squats
100 double unders
50 situps
50 pushups
25 pullups
25 KBS

Buy out

Bike & row Tabata

Mobility

Cat stretch 2 minutes

 

Saturday

Little Ninjas @9am

Team Wod (all levels) @ 10am

Open gym @ 11am

 

 

Posted in Uncategorized | Comments Off

Week starting Monday 6th June

Screen Shot 2016-03-30 at 16.13.49

 Training notes for ‘performance’ program

This is a deload week. Follow the lower percentages to maximise your next strength cycle. Have an easier than normal training week, relax on WODs, eat sleep and hydrate like a boss. The following week will call for an extra 2-3 kgs on your training max for upper body and 5-6kgs on lower body. So for example if you started the last cycle with a 1RM deadlift of 180kgs to work your percentages off, next cycle you will work off 185kg. The real progress will be seen on the + sets over the next few months. At the link below you’ll find a 5-3-1 spreadsheet to help with numbers.

 

5-3-1

At some stage over the next few months you will stall, Jim Wendler simply recommends that you drop your current 1RMs by 10%, re-calculate your working weights, and keep going.

Bank holiday Monday

Open gym only 12-1pm

Strength

Fitness – Deadlift (5×5) heavier than last week

Performance – Deadlift – 40%x5, 50%x5, 60%x5

Assistance work for strength – McGill curl up 3-5 between sets

Conditioning

Pick any baseline workout you have and retest. 3k row etc.

Tuesday

Gymnastics – Accumulate 2 min hollow, 2 min arch, 2 min side plank e/s

Fitness – Hang power snatch (8×2) heavier than last week, Goblet lunge (6×4)

Performance – Snatch balance (5×3) Deload focus (light, skilled)

Conditioning (Fitness & Performance)

50 double unders
-then-
3 rounds
10 hang power snatch (max weight 60/40) (sub clean)
15 wallballs
-then-
50 double unders

Wednesday

Strength

Fitness – Floor press (5×5)

Performance – Floor press 40%x5, 50%x5, 60%x5

Finish with strict overhead press x 20 reps

Assistance – KB row 5 e/s between sets

Performance – 30 second false grip hold between sets + KB row x5 e/s

Conditioning

Fitness

21-15-9

Goblet squat, ring row, push up
Performance

“Fran”

21-15-9

Thruster, pullup (40/25)

Mobility

Pigeon stretch

Thursday

Gymnastics – Beat swings with 2 sec hollow pause 3×10

Fitness – (8×4) superset Goblet lunge with RDL (kb)

Performance – 8 sets. 3 position clean + 1 split jerk. Light, high skilled, deload focused.

Partner WOD

100 KBS
50 pushups
10 of the following complex – 3 deadlift, 3 hang power clean, 3 front squat (max weight 60/40)
100 double unders

Mobility

Standing tea pot 10 each side x 3. Light KB.

Friday

Gymnastics

Handstand hold accumulate 2 min

Strength

Fitness – Turkish get up 5 sets of 3 each side

Performance – Squat 40%x5, 50%x5, 60%x5

Chipper

50 thrusters (20/15)
40 situps
30 box jumps
20pullups
Sled push. Accumulate 3-5 trips over & back to the wall. Add weight as required. (At coaches discretion also)

Mobility

Keg drill foam roller
Lat stretch 2 minutes w/band

Saturday
Little Ninjas @9am
Team Wod (all levels) @ 10am
Open gym @ 11am

Posted in Uncategorized | Comments Off

Week starting Monday 30th of May

 

 

 

ronincrossfit-1106356851794331951_598940337

 

 

 

 

Monday

Strength

Fitness – Deadlift (5×5) heavier than last week

Performance – Deadlift – 75%x5, 85%x3, 95%x1+ (max reps @ 95%, cap at 10)

Assistance work for strength – McGill curl up 3-5 between sets
Conditioning

400m run
12-9-6 power clean, Front squat (60/40)
400m run

 

Tuesday

Gymnastics – Accumulate 2 min hollow, 2 min arch, 2 min side plank e/s

Fitness – Hang power snatch (8×2) heavier than last week, Goblet lunge (6×4)

Performance – Snatch (8×2) 2@65%, 2@75%, 2@85%, 1@90%, 1@95%

Conditioning (Fitness & Performance)

6 rounds

15 pushups
20 air squats
30 double unders

Buy out

2k assault bike or 1k row X2

Wednesday

Strength

Fitness – Strict press (5×8)

Performance – Press 75%x5, 85%x3, 95%x1+ (max reps @ 95%, cap at 10),

Finish with floor press x 20 reps

Assistance – Ring row x3 between sets
Performance – 3-5 strict false grip ring pull-ups between sets

Conditioning

Fitness

10 min AMRAP

5 Ring rows
10 Kbs
10 box step ups

Performance
10 min AMRAP

3 bar muscle ups
10 kbs
10 box jumps
Mobility

Pigeon stretch

Thursday

Gymnastics – Beat swings with 2 sec hollow pause 3×10

Fitness – Hang squat clean (8×2), Bent over row w/kb 5×5 e/s
Performance – Clean (8×2) 2@65%, 2@75%, 2@85%, 1 @90%, 1@95%

For time

800m run
40 wallballs
600m run
30 burpee to plate

Mobility

Standing tea pot 10 each side x 3. Light KB.

Friday

Fitness – Squat (5X5) heavier than last week

Performance – Front squat – 75%x5, 85%x3, 95%x1+ (max reps @ 95%, cap at 10)

Assistance work for strength – 5 Rdls w/kb

Chipper

10 push press (40/25)
20 front squat/goblet squat
30 ttb/k2e
40 deadlifts (40/25)
50 double unders
40 lunges
30 pullup/ring row
20 dynamic push up/pushup
10 thrusters

Mobility
Lat stretch 2 minutes w/band

Saturday
Little Ninjas @9am
Team Wod (all levels) @ 10am
Open gym @ 11am

Posted in Uncategorized | Comments Off

Week starting Monday 23rd May

Screen Shot 2016-05-22 at 23.44.27

 

 

Monday

Strength

Fitness – Deadlift (6×8) heavier than last week

Performance – Deadlift – 70%x3, 80%x3, 90%+ (max reps @ 90%, cap at 10)

Assistance work for strength – 30-60 secs front plank between sets

Conditioning

Fitness – 21-15-9 Wallball, ring rows (reduce row reps if needed)

Performance – 21-15-9 Wallball, pullups

Tuesday

Gymnastics – Accumulate 3 min hollow and 3 min arch

Fitness – Hang power snatch (8×2), Goblet squat (6×4)

Performance – Snatch (8×2) 2@60%, 2@70%, 2@80%, 1@85%, 1@90%

Conditioning (Fitness & Performance)

For total time

Run 600m
Rest 30 sec
Run 400m
Rest 45s
Run 200m
Rest 1.00
Run 400m
Rest :90s
Run 600m

Wednesday

Strength

Fitness – Floor press (5×10)

Performance – Press 70%x3, 80%x3, 90%+ (max reps @ 90%, cap at 10),

Finish with strict press (oh) x 20 reps

Assistance – Fitness – Face pull x 15 & dip x 5 between sets
Performance – 3-5 strict muscle up between sets

Conditioning

Fitness

10 min AMRAP

12 burpees
9 KB Swings
6 shoulder to overhead (40/25)
3 bar muscle ups

Performance

10 min AMRAP

12 burpees
9 KB swings
6 shoulder to overhead (40/25)
3 ring rows or pull-ups

Mobility

Pigeon stretch

Thursday

Gymnastics – Beat swings with 2 sec hollow pause 3×10

Fitness – Hang squat clean (8×2), Single leg bridge (6×4 e/s)
Performance – Clean (8×2) 2@60%, 2@70%, 2@80%, 2@85%

For time

600m run
20 toes to bar
600m run
20 hspu/30 pushup

Mobility

Standing tea pot 10 each side x 3. Light KB.

Friday

Fitness – Squat (4×8)

Performance – Squat – 70%x3, 80%x3, 90%+ (max reps @ 90%, cap at 10)

Assistance work for strength – 5 KB single leg rdl e/s between sets

Chipper

25 x thrusters (40/25)
25 x box jumps (24/16)
25 x KB swings
25 x pull-ups/ring rows
25 x burpees
25 goblet squats
100 double unders

Mobility

Cat stretch 2 minutes

Saturday
Little Ninjas @9am
Team Wod (all levels) @ 10am
Open gym @ 11am

Posted in Uncategorized | Comments Off

Week starting Monday 16th May

Photo album-9

Check out this weeks blog for more info on the upcoming strength program;

 

http://ronincrossfitblog.tumblr.com/post/144405913215/programming-notes-16th-may-2016

Monday

Strength

Fitness – Deadlift (5×10)
Performance – Deadlift – 65%x5, 75%x5, 85%+ (max reps @ 85%, cap at 10)

Assistance work for strength – 15 sec hollow/arch between sets

Conditioning

Fitness – 21-15-9 Front or goblet squat (40/25), Pushup, 200m run between rounds

Performance – 21-15-9 Squat clean (60/35), HSPU, 200m run between rounds

Tuesday

Gymnastics – Accumulate 3 min hollow and 3 min arch

Fitness – Hang power snatch (8×3), Front rack lunge (6×4)

Performance – Snatch (8×2) 2@60%, 2@70%, 2@80%, 2@85-90%

Conditioning (Fitness & Performance)

For total time

Run 600m, 15 burpees (to plate)
Rest 2:00
Run 400m, 10 burpees
Rest 90
Run 200m, 0 burpees
Rest 1:00
Run 400m, 10 burpees
Rest :90
Run 600m, 15 burpees

Wednesday

Strength

Fitness – Strict press (5×10)
Performance – Press 65%x5, 75%x5, 85%+ (max reps @ 85%, cap at 10), Finish with floor press x 20 reps

Assistance – Bent over row x 10 & dip x 5 between sets

Conditioning

Fitness & Performance

5 rounds
15 wallball
30 situps
15 box Jumps/Stepup
Time cap: 12 Mins

Mobility

Pigeon stretch

 

Thursday

Gymnastics – Accumulate 3 min in handstand hold at wall or freestanding (2 mats)

Fitness – Hang power clean (8×3), Bulgarian split squat (6×4 e/s) Light

Performance – Clean (8×2) 2@60%, 2@70%, 2@80%, 2@85-90%
For time
15 shoulder to overhead (60/40)
600m run
45 KB swings
600m run
30 pushups

Mobility

QL stretch 1 min e/s https://youtu.be/3NlugMEihG8

Friday

Fitness – Squat (5×10)
Performance – Squat – 65%x5, 75%x5, 85%+ (max reps @ 85%, cap at 10)

Assistance work for strength – 10 banded good mornings & 10 face pulls between sets

Chipper

10 toes to bar/knees to elbows
20 box jumps
30 squats
40 KBS
50 burpees
60 wallballs
10 toes to bar

Mobility

Cat stretch 2 minutes

 

Saturday

Little Ninjas @9am

Team Wod (all levels) @ 10am

Open gym @ 11am

 

 

Posted in Uncategorized | Comments Off

Week starting Monday 9th of May

Screen Shot 2016-03-31 at 12.52.54

 

Latest blog post from Coach Stephen

http://ronincrossfitblog.tumblr.com/post/144141898450/hypertrophy-gains-coach-stephen

 

Monday

Every 2 minutes for 10 mins complete (5 rds total)

L1 – 3-5 pistol progression e/s & light or PVC Single leg deadlift
L2 – 3-5 reps each side pistol & SL DL with kettlebell

Strength

L1 <6 months – 8×3 back squat heavier than last week

L2 – 3rm back squat

Conditioning

AMRAP 10 min
9 Deadlifts (50/30)
6 Front rack lunge (3 e/s)
3 Push jerk (sub-push press)
200m run
Tuesday

Strength

L1+L2 (Superset, 5 sets)

(A) Floor press x 10 (B) Bent over KB row x 10 e/s

Conditioning

5 rounds
10 thrusters (40/25)
10 burpee over bar
Wednesday

Skill

Turkish getup 2 e/s x 6 sets (Add weight if comfortable)

L1 – EMOM 8 min – 2 hang power snatch from above the knee, 3 overhead squat. (Light, fast & technique focused)

L2 – EMOM 8 min – Snatch x 2 (70 – 80%)

Conditioning

3×3 min AMRAP, rest 1 min between AMRAPs

3 hang clean (60/40)
6 push press
9 situps

 

Thursday

Gymnastics

L1 – 10 min EMOM alternate between 3-5 dips & 3-5 pullups

L2 – Accumulate 10-20 strict muscleups in 10 min

Strength

Deadlift L1 – 5X5, L2 3RM

Conditioning 

5 rounds

400m run
10 pullups
20 air squats
Friday

Skill

Turkish getup 6×2 e/s heavy if comfortable

#Fridaynightchipper
10 strict pull-ups
20 toes to bar
30 KBS
40 air lunges
50 double unders
40 pushups
30 box jumps
20 burpees
10 goblet squats

-20 minute cap

 

Saturday

Little Ninjas @ 9am

Team WOD (all levels)  10am

Open gym @ 11am

Posted in Uncategorized | Comments Off

Tuesday 3rd May

Photo album-15

 

 

 

Tuesday

Gymnastics

L1 – Handstand hold at wall. Practice.
L2 – Handstand hold, static, 2 mats. Accumulate minimum 90 seconds

Strength

Superset 5 sets
Front squat x10 (last reps should be fast)
RDL x6 (L2-Single leg KB RDL 4 e/s)

Conditioning

4 rounds (10 min cap)
3 Bar muscleup (5 ctb/pullup/progression)
6 power clean (40/25)
9 push press

 
Mobility
Pigeon stretch 1 min e/s

 
Wednesday

Skill

Turkish getup

Strength

L1 -EMOM 10 min, alternate between
3-5 dips & 3-5 pullups

L2 – 1-3 strict muscle ups

Conditioning

3×4 min AMRAP, rest 1 min between AMRAPs
3 toes to bar (sub knee to elbow)
6 wallballs
9 box jumps
*L2-Miss a toes to bar=3 burpees

 

Mobility

Pec stretch & 30 banded good mornings
 

 

Thursday

Gymnastics

Beat swing x 30 reps, tight.

Strength

Superset heavier than last week
Floor press x 10
Bent over KB row x 10 e/s

Conditioning

“Frun” (Fran with a run)

Weight should be light enough and fast

21-15-9 (42.5/25)
Thruster
Pullup
200m run after every round
15 minute cap

 

 

Friday

Gymnastics

Hollow/arch accumulate 1 min each

 

Friday night chipper

30 stepups (24/16) (L1&L2)
30 pushups
30 KB swings
30 situps
30 goblet squats
30 ring rows (L1&L2)
30 burpee
30 Double-unders

 

Saturday

Little Ninjas @ 9am & Lyda will be available for pre-challenge measurements before the WOD

Team WOD @ 10am

Open gym @ 11am

Posted in Uncategorized | Comments Off

Bank holiday Monday 2nd of May

Open gym 

12-1pm

Posted in Uncategorized | Comments Off