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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 Monday 30th of March

Monday – max effort lower body

Level 1 -

Deadlift 5×3

Level 2 -

Pause deadlift – 1rm

Pull the par from the floor, pausing for a full 2 count just below the knee cap on the concentric and the eccentric.

Conditioning/accessory

9 min AMRAP

10 toes to bar
20 double unders
30 wall balls

Buy out

Partner hamstring distraction

Tuesday – dynamic effort upper body

Level 1 -

EMOM 9
Push press x3
+
pull up/p.u. progression x2
Level 2 -

EMOM 9

Power jerk X3 – 65%

Conditioning/accessory

10 min AMRAP

10 pull ups
15 Kb swings 24 /16 (Russian)
30 sit ups

Buy out

Foam rolling lats – 2 min each side

Wednesday – dynamic effort lower body

Level 1 -

1 power clean + 2 front squat 12×2

Level 2 -
EMOM 12
high bar back squat x2 – 80%

Conditioning/accessory

4 rounds for time

200m run
20 wall balls

Rest 30 seconds exactly between rounds

10 min cap

Buy out

Partner hamstring distraction

Thursday

Rest/catch up day

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
banded lat pull downs 3×5 (or failure)

Level 2 -

push press 2 rm

Conditioning/accessory

12 min AMRAP

3 ground to over head – 60/40
6 pull ups
12 burpees

buy out

Saturday

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

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week starting monday the 23rd of march

GOPR0010

Monday – max effort lower body

Level 1 -

front squat 3×5 heavy but perfect

Level 2 -

oh squat – 2 rm

Conditioning/accessory

3 rounds for time

5 pull ups*
7 thrusters 40/30
9 burpees over the bar

6 min cap

*level 2 option : sub pull ups for 3 muscle ups.

buy out

partner hamstring distraction

Tuesday – dynamic effort upper body

Level 1 -

EMOM 9
push press x3
+
pull up/p.u. progression x2

Level 2 -

EMOM 9

Power jerk X3 – 65%

Conditioning/accessory

5 rounds for time

7 burpee box jumps 24/20
5 handstand push ups*
30 double unders

10 min cap

*level 1 : 5 perfect
push ups

buy out

Foam rolling lats – 2 min each side

Wednesday – dynamic effort lower body

Level 1 -

1 power clean + 2 front squat 12×2

Level 2 -
EMOM 12
high bar back squat x2 – 75%

Conditioning/accessory

10 min AMRAP

10 pull ups
15 Kb swings 24 /16 (Russian)
30 sit ups

buy out

partner hamstring distraction

Thursday

Rest/catch up day

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

Friday -open workout no. 5

Saturday

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

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Week starting sunday 15th of march

DSC02044

Monday – max effort lower body

Level 1 -
front squat 3×5

Level 2 -

Front squat – 2 RM

Conditioning/accessory

14 rounds for total reps

20 seconds work
30 seconds rest

alternating between:

burpees over the bar
KB swings – 24/16 (Russian)

buy out

Banded hip flexion – 2 mins each side

Tuesday – dynamic effort upper body

Level 1

EMOM 9

2 push press +
2 pull up/ pull up progression

Level 2 -

EMOM 9

Strict press X3 – 65%

Conditioning/accessory

30-20-10

thrusters – 20/15
double unders
sit ups

10 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 10×2

Level 2 -

EMOM 10
Front squat x2 – 85%

Conditioning/accessory

3 rounds

26 wall balls *
26 kb swings *
rest 30 seconds

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

7 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 -

weighted pull up 3 RM

Conditioning/accessory

9 min AMRAP

12 pull ups
18 wall balls
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 9th of March

Ronin movement series (Clean & Jerk)

Monday – max effort lower body

Level 1 -
Deadlift 5×3

Level 2 -

Sumo deadlift – 1 rm

Conditioning/accessory

14 rounds for total reps

20 seconds work
30 seconds rest

Alternating between:

Burpees over the bar
Thrusters – 45/32,5
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

21-15-9

Push press – 45/32.5
Front rack lunges

7 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 – 80%

Conditioning/accessory

3 rounds

23 wall balls *
23 kb swings *
rest 30 seconds

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

6.30 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 -

Strict press – 5 RM

Conditioning/accessory

10 min AMRAP

10 pull ups
15 Kb swings 24 /16 (Russian)
30 sit ups

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 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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