Watch our video then try CrossFit for free!

Check out Ronin on You Tube here!

And our new video ‘The girls of Ronin’ – http://youtu.be/-fE-4-HPXxU

Free intro every Saturday from 12.00 -1.00

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. Just wear clothes suitable for training and bring some water. :)

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Week starting 3rd of march

Monday - max effort lower body

Level 1 - 

back squat 3×5 

Level 2 -  

HBBS – 5 RM 

Conditioning/accessory

14 rounds for total reps  

20 seconds work  

30 seconds rest  

alternating between: 

burpees over the bar  

power cleans 60/40 

buy out 

Banded hip flexion – 2 mins each side  

Tuesday - dynamic effort upper body

Level 1 - 

superset 

push press 5×3 

pull up/ pull up progression 5×5 (or failure)

Level 2 -  

EMOM 9  

Strict press X3 – 65%  

Conditioning/accessory

4 rounds  

50 double unders  

10 OH squat – 50/35 

rest 20 seconds exactly between rounds  

8 min cap  

buy out 

partner keg drill - 

3 rounds - 

30 sec on -

30 sec rest 

Wednesday - dynamic effort lower body

Level 1 - 

power clean + front squat 12×2 

Level 2 -  

EMOM 12  

Front squat x2 – 75% 

Conditioning/accessory

3 rounds 

19 wall balls *

20 kb swings *

rest 30 seconds 

*level 2 – unbroken sets, 

every time you break a set, do 3 burpees 

6 min cap 

buy out 

banded hip external rotation  

3 mins each side  

Thursday

Rest/catch up day

olympic lifting – beginners  @1730 

olympic lifting – intermediate @1830 

open gym @ 1930   

Friday - max effort upper body

Level 1 - 

super set

press 3×5 

pull up/ pull up progression 3×5 (or failure)

Level 2 -  

push press – 1RM  

Conditioning/accessory

12 min AMRAP  

3 shoulder to over head – 60/40 

6 pull ups  

12 burpees  

24 double unders  

buy out

Foam rolling lats – 2 min each side

Saturday 

Team wod @ 1000

Open gym @ 1100

Free intro class @ 1200 sign up HERE

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Week starting Monday 23rd Feb

Monday – max effort lower body

Level 1 -
back squat 3×5

Level 2 -

power clean 2 rm

Conditioning/accessory

7 rounds for total burpees

30 seconds amrap – burpees
20 seconds rest

buy out

Banded hip internal rotation – 3 mins each side

Tuesday – dynamic effort upper body

Level 1 -
superset
push press 5×3
pull up/ pull up progression 5×5 (or failure)
Level 2 -

EMOM 9

handstand pushup x 3 – strict ALAP.

strict is the standard. if you hit failure, kipping
is ok to finish the sets.

For those with no HSPU:

EMOM 9
3-5 perfect push ups

Conditioning/accessory

AMRAP 7

30 KB swings (russian) 24/16
200m run *
rest 20 seconds exactly

*weather permitting (sub 50 double unders)

buy out

3 way internal rotation shoulder smash – 1 min each shoulder,
each side

Wednesday – dynamic effort lower body

Level 1 -
EMOM 10

power clean + front squat x2 – heavier than last week
Level 2 -

EMOM 10

HBBS x2 – 85%

Conditioning/accessory

Tabata mash up :

burpees
wall balls

16 rounds of :
20 seconds work followed by 10 seconds rest
Alternating work periods between squats and burpees.

buy out

Banded hip internal rotation – 3 mins each side

Thursday
olympic lifting – beginners @1730
olympic lifting – intermediate @1830
open gym @ 1930

Friday – max effort upper body

Level 1 -
super set
press 3×5
pull up/ pull up progression 3×5 (or failure)
Level 2 -

press 1RM
Conditioning/accessory

AMRAP 9

5 strict pull ups
5 power cleans 70/45
5 push press
30 second rest

** focus on perfect form in all exercises.

buy out

3 way internal rotation shoulder smash – 1 min each shoulder,
each side
Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday 6th of February

Monday – max effort lower body

Level 1 -
deadlift 5×3

Level 2 -

Deadlift 1 rm

Conditioning/accessory

7 rounds for total burpees

30 seconds amrap – burpees
25 seconds rest

Buy out

Banded hip internal rotation – 3 mins each side

 

Tuesday – dynamic effort upper body

Level 1 -
superset
push press 5×3
pull up/ pull up progression 5×5 (or failure)
Level 2 -

EMOM 9

Handstand pushup x 3 – strict ALAP.

Strict is the standard. If you hit failure, kipping
is ok to finish the sets.

For those with no HSPU:

EMOM 9
3-5 perfect push ups

Conditioning/accessory

AMRAP 8

25 KB swings (russian) 24/16
200m run *
rest 20 seconds exactly

*weather permitting (sub 50 double unders)

Buy out

3 way internal rotation shoulder smash – 1 min each shoulder,
each side

 

Wednesday – dynamic effort lower body

Level 1 -
EMOM 12

Power clean + front squat x2 – heavier than last week
Level 2 -EMOM 12

HBBS x2 – 80%

Conditioning/accessory

Tabata mash up :

Double unders
Burpees

16 rounds of :
20 seconds work followed by 10 seconds rest
Alternating work periods between squats and burpees.

Buy out

Banded hip internal rotation – 3 mins each side

 

Thursday
Olympic lifting – beginners @1730
Olympic lifting – intermediate @1830
Open gym @ 1930

 

Friday – max effort upper body

Level 1 -
super set
press 3×5
pull up/ pull up progression 3×5 (or failure)
Level 2 -

Power snatch + hang snatch – MAX

Conditioning/accessory

AMRAP 9

3 power snatch – 60/40 *
3 OH squats *
3 strict pull ups
30 second rest

*L1 can do power clean + front squat

** focus on perfect form in all exercises.

buy out

3 way internal rotation shoulder smash – 1 min each shoulder,
each side

 

Saturday

-3K run with Eamo @ 9 am (first car park not the seafront)

-Team wod @ 1000

-Open gym @ 1100

-Free intro class @ 1200 sign up HERE

 

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Week starting Monday 9th of feb

Monday – max effort lower body

Level 1 -
back squat 3×5

Level 2 -

HBBS – 5 RM

Conditioning/accessory

14 rounds for total reps

20 seconds work
30 seconds rest

alternating between:

burpees over the bar
power cleans 60/40
buy out

Banded hip flexion – 2 mins each side

Tuesday – dynamic effort upper body

Level 1 -
superset
push press 5×3
pull up/ pull up progression 5×5 (or failure)
Level 2 -

EMOM 9

Strict press X3 – 65%

Conditioning/accessory

4 rounds

50 double unders
10 OH squat – 50/35

rest 20 seconds exactly between rounds

8 min cap

buy out

partner keg drill -
3 rounds -
30 sec on -
30 sec rest

Wednesday – dynamic effort lower body

Level 1 -
power clean + front squat 12×2
Level 2 -

EMOM 12
Front squat x2 – 75%

Conditioning/accessory

3 rounds

19 wall balls *
20 kb swings *
rest 30 seconds

*level 2 – unbroken sets,
every time you break a set, do 3 burpees

6 min cap

buy out

banded hip external rotation
3 mins each side

Thursday

Rest/catch up day

olympic lifting – beginners @1730
olympic lifting – intermediate @1830
open gym @ 1930

Friday – max effort upper body

Level 1 -
super set
press 3×5
pull up/ pull up progression 3×5 (or failure)
Level 2 -

push press – 1RM

Conditioning/accessory

12 min AMRAP

3 shoulder to over head – 60/40
6 pull ups
12 burpees
24 double unders

buy out

Foam rolling lats – 2 min each side

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting 2nd Feb

Monday – max effort lower body

Level 1 -
front squat 3×5

Level 2 -

Front squat 5 rm

Conditioning/accessory

7 rounds for total burpees

30 seconds amrap – burpees
30 seconds rest

buy out

Banded hip internal rotation – 3 mins each side

Tuesday – dynamic effort upper body

Level 1 -
superset
push press 5×3
pull up/ pull up progression 5×5 (or failure)
Level 2 -

EMOM 9

handstand pushup x 3 – strict ALAP.

strict is the standard. if you hit failure, kipping
is ok to finish the sets.

For those with no HSPU:

EMOM 9
3-5 perfect push ups

Conditioning/accessory

AMRAP 10

20 KB swings (russian) 24/16
200m run *
rest 20 seconds exactly

*weather permitting (sub 50 double unders)

buy out

3 way internal rotation shoulder smash – 1 min each shoulder,
each side

Wednesday – dynamic effort lower body

Level 1 -
EMOM 12

power clean + front squat x2 – heavier than last week
Level 2 -

EMOM 12

HBBS x2 – 75%

Conditioning/accessory

Tabata mash up :

wall balls
double unders

16 rounds of :
20 seconds work followed by 10 seconds rest
Alternating work periods between wall balls and DU.

buy out

Banded hip internal rotation – 3 mins each side

Thursday
olympic lifting – beginners @1730
olympic lifting – intermediate @1830
open gym @ 1930

Friday – max effort upper body

Level 1 -
super set
press 3×5
pull up/ pull up progression 3×5 (or failure)
Level 2 -

weighted pull up – 1 rm

Conditioning/accessory

AMRAP 9

3 strict pull ups
3 power cleans – 70/45
3 push press – 70/45
30 sit ups

** focus on perfect form in all exercises.
buy out

3 way internal rotation shoulder smash – 1 min each shoulder,
each side

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200

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Week starting Monday 26th of January

Monday – max effort lower body

Level 1 -
deadlift 5×3

Level 2 -

Sumo Deadlift 3 rm

Conditioning/accessory

8 min cap

3 rounds

6 power snatch* 60/40
15 wall balls

rest exactly 30 seconds between rounds

*level 1 do power clean @ 60/40

buy out

banded hip extension x 2 mins each side
couch stretch x 2 mins each side
banded hip flexion x 2 mins each side

Tuesday – dynamic effort upper body

Level 1 -
superset
push press 5×3
pull up/ pull up progression 5×5 (or failure)
Level 2 -

EMOM 9

Jerk x 3 – 65% (any style)

Conditioning/accessory

AMRAP 8 – for total reps (each round is 30 reps)

5 strict pull ups – any grip
10 HSPU – STRICT AS LONG AS POSSIBLE
15 kb swings – russian 24/16

 

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Wednesday – dynamic effort lower body

Level 1 -
power clean + front squat 7×2
Level 2 -

EMOM 12

High hang squat clean x 2 – 85%

Conditioning/accessory

AMRAP 9

20 push ups
30 wall balls
40 sit ups
50 double unders

buy out

banded hip extension x 2 mins each side
couch stretch x 2 mins each side
banded hip flexion x 2 mins each side

Thursday

Rest/catch up day

open gym @1730
olympic lifting @1830
open gym @ 1930

Friday – max effort upper body

Level 1 -
super set
press 3×5
pull up/ pull up progression 3×5 (or failure)
Level 2 -

push press 3 rm

Conditioning/accessory

8 min cap

5 rounds

10 kb swings – american
10 strict pull ups
10 push ups

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

 

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Week starting Monday 19th of January

Monday – max effort lower body

Level 1 -
Back squat 3×5

Level 2 -

High bar back squat 3 rm

Conditioning/accessory

9 min cap

3 rounds

12 (unbroken*) front squats 60/40
40 double unders

Rest exactly 30 seconds between rounds

*every time you drop the bar, do 2 burpees

Buy out

Banded hip extension x 2 mins each side
Couch stretch x 2 mins each side
Banded hip flexion x 2 mins each side

Tuesday – dynamic effort upper body

Level 1 -
Superset
Push press 5×3
Pull up/ pull up progression 5×5 (or failure)
Level 2 -

EMOM 9

Jerk x 3 – 65% (any style)

Conditioning/accessory

AMRAP 8

7 strict pull ups – any grip
12 HSPU – STRICT AS LONG AS POSSIBLE
18 kb swings – russian 24/16

Buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Wednesday – dynamic effort lower body

Level 1 – Power clean + front squat 7×2
Level 2 -

EMOM 12

High hang squat clean x 2 – 80%

Conditioning/accessory

4 rounds

10 jumping squats
20 KB swings – russian
200m run
rest 30 seconds between rounds

Buy out

Banded hip extension x 2 mins each side

Couch stretch x 2 mins each side

Banded hip flexion x 2 mins each side

Thursday

Rest/catch up day

open gym @1730
olympic lifting @1830
open gym @ 193

Friday – max effort upper body

Level 1 -

Super set

Press 3×5

Pull up/ pull up progression 3×5 (or failure)
Level 2 -

Press 2 rm – 3 count negative on each rep

Conditioning/accessory

Amrap 10

10 thrusters 45/32.5
2 shuttle runs

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting monday the 12th of january

Monday - max effort lower body

Level 1 -
front squat 3×5

Level 2 -

Power clean  1 rm

Conditioning/accessory

8 min cap

3 rounds

10 (unbroken*) front squats – 60/40
12 burpees

rest exactly 30 secs between rounds

*every time you drop the bar, do 2 burpees

buy out

banded hip extension x 2 mins each side
couch stretch x 2 mins each side
banded hip flexion x 2 mins each side

Tuesday - dynamic effort upper body

Level 1 -
superset
push press 5×3
pull up/ pull up progression 5×5 (or failure)

Level 2 -

EMOM 9

Jerk x 3 – 65% (any style)

Conditioning/accessory

AMRAP 10 – for total reps (each round is 100 reps)

20 strict pull ups – any grip
20 kb swings – russian 24/16
20 kb push press – 10 each arm
20 sit ups
20 HSPU – STRICT AS LONG AS POSSIBLE

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Wednesday - dynamic effort lower body

Level 1 -
power clean + front squat 7×2

Level 2 -

EMOM 12

High hang squat clean x 2 – 75%

Conditioning/accessory

8 min cap

4 rounds

16 wall balls
backwards bear crawl to bar (touch)
10 toes to bar
bear crawl to wall (touch)

buy out

banded hip extension x 2 mins each side
couch stretch x 2 mins each side
banded hip flexion x 2 mins each side

Thursday

Rest/catch up day

open gym @1730
olympic lifting @1830
open gym @ 1930

Friday - max effort upper body

Level 1 -
super set
press 3×5
pull up/ pull up progression 3×5 (or failure)

Level 2 -

Power snatch 1RM

Conditioning/accessory

10 min cap

30 – 20 – 10

wall balls
burpees

buy out

5 way shoulder distraction -
1 min each shoulder on each MOB

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday 5th of January

Note

Happy new year to all members! Lets make this year a big one full of PR’s and achievements. At Ronin there’s no such thing as ‘can’t’, only ‘won’t’.   :)

Welcome to our first Elements course of 2015 who start at 830pm tonight!

Paleo challenge starts tonight at 730pm upstairs in the old Rojo. €30 must be paid before the challenge starts.

 

Monday – max effort lower body

Level 1 – Back squat 3×5

Level 2 – High bar back squat – 1 RM

Conditioning/accessory

5 rounds

10 power cleans – 50/35
200m run

Rest exactly 30 seconds between rounds

10 min cap

Buy out

100 banded good mornings

 

Tuesday – dynamic effort upper body

Level 1 - Superset

Push press 5×3
Pull up/pull up progression 5×5 (or failure)

Level 2 -EMOM 9 mins

3x push press – 65%

Conditioning/accessory

14 min Amrap

10 pull ups
15 KB swings
20 wall balls

Buy out

 

Wednesday – dynamic effort lower body

Level 1 - Power clean + front squat 7×2

Level 2 – 2 position clean – knee + floor – 85%

Conditioning/accessory

In 11 minutes :

600m run

Then

Amrap
9 thrusters – 45/32.5
9 burpees over the bar
Buy out

Sled sprints x6

 

Thursday

Open gym @ 530pm

Olympic lifting @ 630pm

Open gym @ 730pm

 

Friday – max effort upper body

Level 1
Super set
Press 3×5
Pull up/ pull up progression 3×5 (or failure)
Level 2 – Press – 1 RM

Conditioning/accessory

21-15-9

Push press 45/32.5
Pull up

Perform a 200 m run after each round

12 min cap

Buy out

100 band push downs

 

Saturday 

Team WOD @10am

Open gym @ 11am

Free intro class @ 12pm

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Monday 29th of December

Monday – max effort lower body

Level 1 -
deadlift 5×3

Level 2 -

deadlift – 3 RM

Conditioning/accessory

5 rounds

8 power cleans – 60/40
200m run

rest exactly 30 seconds between rounds

10 min cap

buy out

100 band pull throughs

Tuesday – dynamic effort upper body

Level 1 -
superset
push press 5×3
pull up/ pull up progression 5×5 (or failure)
Level 2 -

EMOM 9 mins

3x push press – 65%

Conditioning/accessory

12 min Amrap

20 sit ups
15 wall balls
10 burpees
buy out

100 band push downs

Wednesday – dynamic effort lower body

Level 1 -
power clean + front squat 7×2
Level 2 -

2 position clean – knee + floor – 80%

Conditioning/accessory

in 9 minutes :

600m run

then

Amrap
7 thrusters – 45/32.5
7 burpees over the bar

buy out

sled sprints x6

Friday – max effort upper body

Level 1 -
super set
press 3×5
pull up/ pull up progression 3×5 (or failure)
Level 2 -

push press – 1 RM

Conditioning/accessory

21-15-9

KB swings – 24/16 – american
wall balls

perform a 200 m run after each round

12 min cap

buy out

100 band pull aparts

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