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Check out Ronin on You Tube here!

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

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

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Week starting Monday the 24th of August 2015

craig

Monday - max effort lower body

Level 1 - 

Deadlift  5×5

Level 2 - 

paused back squat 2 RM

**pause for 2 seconds in the hole 

Conditioning/accessory

11 min AMRAP

6 Thrusters 60/40 

200m run

30 sec rest 

Buy out 

Side plank 20 seconds on, 10 off – 12 rounds 

alternate sides each round

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

jerk x 2 – 70%

Conditioning/accessory

5 rounds for time 

7 pull ups 

14 KB swings 

28 squats 

9 min cap

Buy out 

Hip internal rotation 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

2 high hang Power clean + 1 front squat

Level 2 - 

EMOM 12

High hang clean x 2 – 65 % 

focus on speed under the bar 

Conditioning/accessory

3 Rounds for time 

24 lunges – alternating 

12 push ups 

7  hang cleans – 60/40 

RX + : Weighted lunges @ 16/8

Hang cleans @ 75/52.5 

 

Buy out 

Side plank 20 seconds on, 10 off – 8 rounds 

alternate sides each round

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday - max effort upper body

Level 1 - 

push Press 3×5

Level 2 - 

push press – 2 rm 

Conditioning/accessory

In 14 minutes 

1000m run 

max rep front squat  - bodyweight/3/4 bodyweight

** no racks, bar must come from the floor 

Buy out

Hip internal rotation 

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 17th of August 2015

dom

Monday - max effort lower body

Level 1 - 

Front squat 5×5

Level 2 - 

Front squat 1 rm 

Conditioning/accessory

9 min AMRAP

4 Thrusters 60/40

200m run

30 sec rest 

Buy out 

Side plank 20 seconds on, 10 off – 8 rounds 

alternate sides each round 

Tuesday - dynamic effort upper body 

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

jerk x1 – 75 %

Conditioning/accessory

5 rounds for time 

9 pull ups 

15 KB swings 

21 squats 

9 min cap 

Buy out 

Hip internal rotation 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

2 high hang Power clean + 1 front squat

Level 2 - 

EMOM 12

High hang clean x 2 – 60 % 

focus on speed under the bar 

Conditioning/accessory

3 Rounds for time 

20 lunges – alternating 

10 push ups 

5  hang cleans – 60/40 

Buy out 

Side plank 20 seconds on, 10 off – 8 rounds 

alternate sides each round 

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday - max effort upper body

Level 1 - 

Push Press 3×5

Level 2 -

jerk – 1 rm 

Conditioning/accessory

In 14 minutes 

1000m run 

max rep ground to over head – bodyweight/3/4 bodyweight 

Buy out

Hip internal rotation 

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting monday the 10th of August 2015

2

Monday - max effort lower body

Level 1

Back squat 3-5 x5 heavy

Level 2 -

Power clean 2 rm

Conditioning/accessory

7 rounds for total thrusters

30 seconds amrap – Thrusters 20/15 kg
20 seconds rest

Buy out

Hip internal rotation

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

200m run *
12 pull ups

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 + 2 front squat  - heavier than last week

Level 2 – EMOM 10

HBBS x2 – 80- 85%

Conditioning/accessory

Tabata mash up :

Push ups
Squats

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 – all levels @ 0630
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
Little ninja’s @ 0900
Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday the 3rd of August 2015

bell

Monday opening hours – 1000-1200 open gym

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 – wall balls
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 8

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

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 :

wall balls 
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 – all levels
@0630 + 0730
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 clean + push press + jerk – MAX 

Conditioning/accessory

AMRAP 9 

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

*L1 sub  power cleans + front squats 

** focus on perfect form in all exercises.

buy out

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

Saturday 

little ninjas @ 0900

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

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Week starting Monday the 27th of july 2015

quads

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 

http://youtu.be/inKpTU_TFrU

Banded hip internal rotation – 3 mins each side 

Tuesday - dynamic effort upper body

Level 1 and 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 

5-10  perfect push ups 

Conditioning/accessory

AMRAP 10 

20 KB swings (russian) 24/16 

200m run *

rest 20 seconds exactly 

buy out 

http://youtu.be/IyeTe-C7q78

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 - 

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 

http://youtu.be/inKpTU_TFrU

Banded hip internal rotation – 3 mins each side 

Thursday

olympic lifting – beginners @0630 + 0730

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

http://youtu.be/IyeTe-C7q78

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

each side 

Saturday 

little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 20th of July 2015

hollow hold

Monday - max effort lower body

Level 1 - 

back squat 5×5

Level 2 - 

Back squat – 2 rm 

Conditioning/accessory

5 min Amrap 

10 wall balls 

20 double unders 

rest 2 mins 

5 min Amrap 

21 KB swings 24/16 

15 air squats 

Buy out 

banded good mornings x 50 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

Emom 9 

push press x 3 – 65% 

Conditioning/accessory

21 – 15 – 9 

Thruster 45/30

Pull up 

Buy out 

Hollow body holds 20 secs on 20 secs off x 6 rounds 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 12

Front squat x 2 – 80%

Conditioning/accessory

Amrap 15 

200m run 

50 double unders 

20 kb swing 

Buy out 

banded good mornings x 50 

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday - max effort upper body

Level 1 - 

Superset

Press 3×5

Pull up/progression 3×5

Level 2 -

Push press – 1 rm 

Conditioning/accessory

12 minute amrap

100 double unders 

50 alternating lunges (unweighted)

40 kb swings 24/16

30 wall balls 

20 burpees over the ball**

10 bar muscle ups *

**two feet pass OVER the ball.

*20 pull ups/progression

Buy out

Hollow body holds 20 secs on 20 secs off x 5 rounds

Saturday 

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 13th of july 2015

colin and crampy

Monday - max effort lower body

Level 1 - 

Deadlift  5×5

Level 2 - 

Deadlift – 2 rm 

Conditioning/accessory

12 min Amrap 

21 double unders 

15 wall balls 

9 burpees 

200m run 

Buy out 

banded good mornings x 50 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

Emom 9 

push press x 3 – 65% 

Conditioning/accessory

5 rounds for time 

15 KB swings (Russian) 24/16 

7 handstand push ups*

8 min cap 

*Level 1 scale – 10 perfect push ups  

Buy out  

Hollow body holds 20 secs on 20 secs off x 5 rounds  

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 12

Front squat x 2 – 75%

Conditioning/accessory

Amrap 10 

200m run 

10 burpees 

rest 30 seconds exactly

Buy out 

banded good morning x 50

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday - max effort upper body

Level 1 - 

Superset

Press 3×5

Pull up/progression 3×5

Level 2 -

Jerk – 2 rm 

Conditioning/accessory 

15 min Amrap 

50 double unders 

40 air squats 

30 sit ups

20 push ups 

Buy out

Hollow body holds 20 secs on 20 secs off x 5 rounds

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 6th of july 2015

tania

Monday - max effort lower body

Level 1 - 

Front squat 5×5

Level 2 - 

Front squat – 2 rm 

Conditioning/accessory

5 min amrap 

5 thrusters – 40/30

20 double unders 

Rest 2 mins 

5 min amrap 

5 power cleans 

5 down ups (burpee with no jump)

Buy out 

banded good mornings x 50 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

Emom 9 

push press x 3 – 65% 

Conditioning/accessory

Helen

3 rounds for time 

400m run

21 kb swings 24/16

21 pull ups **

**scale to manageable pull up progression

Buy out 

Hollow body holds 20 secs on 20 secs off x 5 rounds 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

2 hang Power clean + 2 front squat

Level 2 - 

EMOM 12

Front squat x 2 – 70%

Conditioning/accessory

5 rounds for time 

15 wall balls 

200m farmers carry – 24/16 

(single kettle bell, no putting the bell on the shoulder, must be held at the side with extended arm, switch arms as needed.)

Buy out 

banded good morning x 50

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday - max effort upper body

Level 1 - 

Superset

Press 3×5

Pull up/progression 3×5

Level 2 -

Strict press - 5rm 

Conditioning/accessory 

200m run

20-16-10

Push press 45/30

Air squat 

600m run

10-16-20

Deadlift 45/30 

Lunges (alternating) unweighted 

200m run

12 min cap 

Buy out

Hollow body holds 20 secs on 20 secs off x 5 rounds

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 29 of June 2015

class

Monday - max effort lower body

Level 1 - 

back squat 5×5

Level 2 - 

Back squat – 1 rm 

Conditioning/accessory

8 min AMRAP 

200 m run 

5 push press – 50/30 

Buy out 

40 hollow rocks 

or 

5 x 20 sec hollow hold 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

Emom 9 

Jerk x 2 – 65%

Conditioning/accessory

5 rounds 

8 wall balls 

8 kb swings 

8 burpee over the bell 

8 min cap

Buy out 

Single arm bent over rows – 5 sets of 10 each arm. 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 10

Clean (full) x 2 – 80%

Conditioning/accessory

10 min amrap 

200m run 

3 power cleans – 70/50  

60 second rest 

Buy out 

40 hollow rocks 

or 

5 x 20 sec hollow hold 

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday - max effort upper body

Level 1 - 

Superset

Press 3×5

Pull up/progression 3×5

Level 2 -

Press – 1 rm 

Conditioning/accessory

15 min amrap 

100 double unders 

30 kb swings 

20 weighted lunges 

10 push ups 

rest 60 seconds 

Buy out

Single arm bent over rows – 5 sets of 10 each arm. 

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 22nd of june

barry patchy rory therese

Monday - max effort lower body

Level 1 - 

Deadlift  5×5

Level 2 - 

Deadlift – 1 rm 

Conditioning/accessory

12 min AMRAP

200 m run 

5 burpee over the bar

3 push press – 60/40 

30 second rest

Buy out 

40 hollow rocks 

or 

5 x 20 sec hollow hold 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

Emom 9 

Jerk x 2 – 65%

Conditioning/accessory

5 rounds 

10 wall balls 

10 kb swings 

30 double unders 

8 min cap 

Buy out 

Single arm bent over rows – 5 sets of 10 each arm. 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 12

Clean (full) x 2 – 75%

Conditioning/accessory

12 min amrap 

400m run 

5 power cleans – 60/40  

60 second rest 

Buy out 

40 hollow rocks 

or 

5 x 20 sec hollow hold 

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday - max effort upper body

Level 1 - 

Superset

Press 3×5

Pull up/progression 3×5

Level 2 -

Weighted pull up – 1 rm 

Conditioning/accessory

15 min amrap

600m run

10 strict pull ups 

10 push ups*

rest 60 seconds 

* level 2 – ring dips

Buy out

Single arm bent over rows – 5 sets of 10 each arm. 

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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