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 15th of December

New levels system

Monday - max effort lower body

Level 1 – back squat – 5×3

Level 2 – high bar back squat – 3 rm

Conditioning/accessory

amrap 10

30 double unders
20 lunges
10 burpees

Buy out 

4 x sled pushes – heavier than last week  - rest 30-60secs

 

Tuesday - dynamic effort upper body

Level 1

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

Level 2 – emom 9 mins

Power snatch x 3 – 65% of power snatch 1 rm

Conditioning/accessory

amrap 5 mins

7 push ups
10 pull ups – strict (any grip)

Rest 60 seconds

amrap 7

25 KB swings
3 shuttle sprints

Buy out 

100 face pulls

 

Wednesday - dynamic effort lower body

Level – 1

Power clean 7×2

Level 2 – Emom 10

Squat clean x 2  - 85% of 1rm clean

Conditioning/accessory

amrap 8

19 wall balls

7 power cleans 60/40

Buy out 

Sled sprints x 6 – sled only – rest 30-60 secs

1 sprint = 1/2 of a shuttle i.e. partner 1 sprints to the wall,
partner 2 sprints back.

 

Thursday

Open gym 1730-1830
Olympic weightlifting  1830-1930
Open gym 1930-2030

 

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

30-20-10

Air squats
Double unders
Kb swings

10 min cap

Buy out

100 face pulls

 

Saturday

Wod 1000-1100
Open gym 1100-1200

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Week starting Monday 8th December

BUY ONE FOR YOUR LOVED ONES NOW!

BUY ONE FOR YOUR LOVED ONES NOW!

 

Monday – max effort lower body

Sumo deadlift – 2 rm

Conditioning/accessory

amrap 10 mins
20 double unders
10 weighted lunges – 45/32.5
5 burpee over the bar

Buy out
4 x sled pushes – heavier than last week  – rest 30-60secs

 

Tuesday – dynamic effort upper body

emom 9 mins
Power snatch x 3 – 65% of power snatch 1 rm

Conditioning/accessory

amrap 5
10 push press 45/32.5
7 strict pull ups
Rest 90 seconds
amrap 7
20 kb swings american 24/16
2 shuttle sprints

Buy out
100 band pull aparts

 

Wednesday – dynamic effort lower body

emom 12
Squat clean x 2  – 80% of 1rm clean

Conditioning/accessory
amrap 8 mins
16 wall balls
8 power cleans  – 60/40

Buy out

Sled sprints x 6 – sled only – rest 30-60 secs

 

Thursday

Open gym @ 530-630pm

Olympic lifting @630-730pm

Open gym @730-830pm

 

Friday – max effort upper body

Power snatch 1 rm

Conditioning/accessory

5 rounds for time
200m run
5 hang power snatch – 40/30
20 sit ups
12 min cap
buy out
100 band push downs

 

Saturday

Team WOD @10am

Open gym @ 11am

Free intro class @12pm

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Week starting Monday 1st of December

 

 

10417501_560922364038217_5051335813875992244_n

 

Another epic Ronin party success! Massive congrats to our award winners;

‘Bushido’ (Spirit of Ronin) – Joe Bishop

Most improved Male of 2014 – Colin McDonnell

Most improved Female of 2014 – Odharnait Kiernan

We’re extremely proud of how far everyone has come this year and can’t wait to see what 2015 brings for Ronin!

Monday - max effort lower body

Pause front squat – 3 rm

Conditioning/accessory

5 rounds

10 Bulgarian split squats – 40/30 –  5 each side (Training 0-3 months-air squats, Training 3-6 months-Unweigthed lunges)
8 burpee box jumps

Buy out 

4 x sled pushes – heavy – rest 30-60secs

 

Tuesday - dynamic effort upper body

emom 9 mins

Power snatch x 3 – 65% of power snatch 1 rm

Conditioning/accessory

amrap 5

5 strict pull ups (any grip)
5 push ups

Rest 2 mins

amrap 7

15 kb swings – american -24/16
2 shuttle sprints

Buy out 

100 band push downs

 

Wednesday - dynamic effort lower body

emom 12

Squat clean x 2  - 75% of 1rm clean

Conditioning/accessory

amrap 8 mins

12 wall balls
6 power cleans – 60/40

Buy out 

Sled sprints x 6 – sled only – rest 30-60 secs

 

Thursday

Open Gym @ 530-630pm

Olympic lifting @ 630-730pm

Open gym @730pm-830pm

 

Friday - max effort upper body

Push press 3 rm

Conditioning/accessory

21 -15 -9

Handstand push ups

Situps

Pull ups

(10 min cap)

Buy out

100 band pull aparts

 

Saturday

Team WOD @ 10am

Open gym @11am

Free intro class @12pm

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Week starting Monday the 24th of November

 

KevinCornell-193kg_2012-American-Open

 

Monday - max effort lower body

Pause back squat *- 2 rm

Conditioning/accessory

100 double unders

4 rounds

15 wall balls
15 kb swings 24/16

100 double unders

 

Tuesday - dynamic effort upper body

emom 9 mins

Push press x 3 – 65% push press 1 rm

Conditioning/accessory

3 rounds for time

20 jumping lunges
10 strict pull ups
10 strict handstand push ups

8 min cap

Buy out

100 band pull aparts

 

Wednesday - dynamic effort lower body

emom 10

Clean + hang clean – 85% of 1rm clean

Conditioning/accessory

amrap 10

5 clusters 60/40
10 burpee over the bar

Buy out

4x sled pushes light and fast sled + 40% bodyweight
rest 30-60 secs

 
Thursday

Open gym @530-630pm
Olympic lifting class @630-730pm
Open gym @730-830pm

 
Friday - max effort upper body

Jerk 1 rm from the rack

Conditioning/accessory

15 min amrap

5 toes to bar
7 kb swings
12 double unders

Buy out

100 band push downs

 
Saturday

Team WOD @12 with CrossFit FSM at Ronin

Ronin Christmas party and awards from 8pm in the brew dock, Amiens st.

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Week starting Monday 17th of November

 

LUG

LUG

 

Note

The 1+1/2 deadlift is just a full deadlift from the floor to the hip followed by bringing the bar to just below the kneecap and then fully extending again.
the bar can be lowered or dropped from the top after the second extension.

Monday - max effort lower body

1+1/2 deadlift –  1 rm

Conditioning/accessory

For time

60 double unders

then

3 rounds

10 wall balls
10 kb swings 24 16

then

60 double unders

then

3 rounds

10 wall balls
10 kb swings 24 16

then

60 double unders

 

Tuesday - dynamic effort upper body

emom 9 mins

Push press x 3 – 65% push press 1 rm
Conditioning/accessory

amrap 8 mins

12 lunges
7 strict pull up s
7 strict handstand push ups

Buy out

100 band pull aparts

 

Wednesday - dynamic effort lower body

emom 12

Clean + hang clean – 80% of 1rm clean
Conditioning/accessory

amrap 10

5 clusters 60/40
200m run

Buy out

Banded good mornings x 70

 

Thursday

Open gym @ 530pm

Olympic lifting @ 630pm

Open gym @ 730pm

 

Friday - max effort upper body

Push press 1 rm

 

Conditioning/accessory

10 min cap

5 rounds for time

7 toes to bar
12 kb swings
20 double unders

Buy out

100 band push downs

 

Saturday

Team WOD @ 10am

Open gym @ 11am

Free intro class @ 12pm

 

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Week starting Monday 10th of November

Monday – max effort lower body

front squat – 2 rm

Conditioning/accessory

for time

100 double unders

then

3 rounds of

20 wall balls
20 kettle bell swings (Russian)

then

100 double unders

 

Tuesday – dynamic effort upper body

emom 9 mins

push press x 3 – 65% push press 1 rm
Conditioning/accessory

amrap 8

5 strict pull ups *
5 handstand push ups **
10 jumping lunges

*if necessary scale to ring rows
** if necessary scale to push ups

buy out

100 band pull aparts

Wednesday – dynamic effort lower body

emom 12

clean + hang clean – 75% of 1rm clean

Conditioning/accessory

9-7-5

clusters – 60/40

run 200 m after each round

7 min cap

buy out

banded good mornings x 50

Friday – max effort upper body

seated barbell press – 3rm

Conditioning/accessory

12 min amrap

10 toes to bar
15 kb swings – russian
20 double unders

buy out

100 band push downs

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Week starting Monday 3rd of November

LugnaquillaMountain

Lugnaquiila (aka ‘the lug’)-this Sunday. Members only.

Monday

Max effort lower body

Back squat 2 rm

Conditioning/accessory

Buy in

4x sled pushes – heavy

then

3 rounds

20 alternating barbell lunges – back rack – 40/30
15 kb swings (russian)
200m run

Buy out

80 banded good mornings

 

Tuesday

Dynamic effort upper body

High hang power snatch – 9×3 – 65%

Conditioning/accessory

amrap 12

5 strict pull ups – any grip
7 perfect push ups

200m run

rest 1 min

then

amrap 3mins

Double unders

 

Wednesday

Dynamic effort lower body

Power clean – 10×2 – 85%

Conditioning/accessory

5 rounds – 8 min cap

3 power cleans*
5 front squats*
7 burpees over the bar

50% 1rm front squat

 

Thursday

Open gym @ 5.30-630pm

Olympic lifting class @ 630-730pm

Open gym @ 730-830pm

 

Friday

Max effort upper body

Strict press – 1 rm

Conditioning/accessory

4 rounds

15 kb swings 24/16 – american
20 double unders
25 wall balls

8 min cap

buy out

100 face pulls

 

Saturday

Team WOD @ 10am

Open gym @ 11am

Free intro class @12pm

 

Sunday

Ronin members only hill walk up Lugnacoilla.

 

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Week starting Tuesday 28th of October

SUNRISE WOD!

SUNRISE WOD!

 

Tuesday - dynamic effort upper body

High hang power snatch – 9×3 – 65%

Conditioning/accessory

10 min cap

5 rounds

6 pull ups (c2b)
12  push ups (elbows tight to body)
24 sit ups

Buy out 

Band pull aparts x 80

 

Wednesday - dynamic effort lower body

Power clean – 12×2 – 80%

Conditioning/accessory
10 min cap

5 rounds

8 thrusters – 50/30
10 burpee over the bar

Buy out 

Band pull throughs x 100

 

Thursday

Open gym @ 530pm

Olympic lifting @ 630pm

Open gym @730pm

 

Friday - max effort upper body

Jerk – 2rm

Conditioning/accessory 

3 rounds

12 push press – 50% 1 rm
8 c2b pull ups
4 hspu (scale to 8 perfect  push ups)

Buy out 

Band push downs x 100

 

Saturday

Team WOD @ 10am

Open gym @ 11am

Free intro class @ 12pm

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Week starting Monday 20th of October

Monday – max effort lower body

Clean 1rm

Conditioning/accessory

3 rounds

12 alternating barbell lunges front rack – 40/30
24 KB swings 24/16

7 min cap

Buy out

100 sit ups

Tuesday – dynamic effort upper body

High hang power snatch – 9×3 – 65%

Conditioning/accessory

10 min amrap

10 push press
7 burpee over the bar
5 c2b pull ups

Buy out

100 band push downs

Wednesday – dynamic effort lower body

Power clean – 12×2 – 75%

Conditioning/accessory

15-12-9

Cluster 45/30
400m run after each set

Buy out

Banded good mornings X 80

Thursday

Open gym-5.30pm-630pm

Olympic lifting-6.30pm-7.30pm

Open gym-7.30-8.30pm

Friday – max effort upper body

Push press -1 rm

Conditioning/accessory

amrap 8 mins

3 strict pull ups
5 push ups
7 squats

Buy out

100 band pull throughs

Saturday

Team WOD @ 10AM

Open gym @ 11am

Free intro class @ 12PM

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Week starting Monday 13th of October

Monday

Strength

Back squat 3 rm

Conditioning/accessory

4 rounds

20 wall balls
6 power cleans  - 60% of  1rm

7 min cap

Buy out

4 x 20m sled pushes – heavy – rest 60 seconds

100 x banded good mornings

Tuesday

Strength

Jerk – any style 10×2 – 75% 1 rm

Rest 30 – 60 seconds

Conditioning/accessory

emom 10

5 push press 50/35kg + 5 burpees over the bar

Buy out

Accumulate 30 strict pull ups / 50 ring rows

Wednesday

Strength

Full clean – 10×2 – 80%

Rest 30 – 60 seconds

Conditioning/accessory

5 rounds

5 burpee box jumps
10 kb swings 16/24 – russian
200 m run

10 min cap

Buy out

3 x sled pushes – light and fast – full sprint

Friday

Strength

Seated press – 2rm

Conditioning/accessory

Emom 10

1 press
1 push press
1 push jerk

90% of 1 rm press

Rest  2 min

2 min max effort double unders

Rest 1 min

1 min max effort  burpees

Rest 30 seconds

400 m run

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