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. :)

Posted in Uncategorized | Leave a comment

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.

Posted in Uncategorized | Leave a comment

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

 

Posted in Uncategorized | Leave a comment

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

Posted in Uncategorized | Leave a comment

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.

 

Posted in Uncategorized | Leave a comment

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

Posted in Uncategorized | Leave a comment

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

Posted in Uncategorized | Leave a comment

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

Posted in Uncategorized | Leave a comment

Week starting Monday 6th of October

23.

Monday

Strength

Deadlift – 3rm

Conditioning/accessory

amrap 8 mins
8 burpees
12 front squat – 40% 1rm
24 double unders

Buy out

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

80 banded good mornings

Tuesday

Strength

Jerk – any style 12×2 – 70% 1 rm

Rest 30 – 60 seconds

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

Strength

Full clean – 12×2 – 75%

Rest 30 – 60 seconds

Conditioning/accessory

3 rounds

8 thrusters – 50/30
12 single arm kb swings 24/16 (6 l+r)
200m farmers carry 24/16(single arm, switch half way)

Buy out

Band pull throughs x 100

Friday

Strength

Jerk – 1 rm

Conditioning/accessory

3 rounds

12 push press – 50% 1 rm
8 strict pull ups (supinated grip)
1 suicide run*

8 min cap

*2 cones set up between the gate and the wall, 10 m apart, run from the gate, touch the ground at cone one, run back to the gate, run to cone 2, back to the gate, run to the wall and back.

Buy out

Band push downs x 100

 

 

Posted in Uncategorized | Leave a comment

Important!

We’ve updated our freeze/contract cancellation policy and appointed admin staff to manage this. admin@ronincrossfit.org is the contact.

Thanks guys,

Team

Posted in Uncategorized | Leave a comment

Week starting Monday 29th of September

Monday

Strength

Front squat 1 rm

Conditioning/accessory

3 rounds

20 wall balls
7 power cleans – 70%

8 min cap

Buy out

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

80 banded good mornings

Tuesday

Strength

Jerk – any style 12×2 – 65% 1 rm

Rest 30 – 60 seconds

Conditioning/accessory

Amrap 10 mins

7 strict pull ups*
8 push press 50/30
9 burpees

Buy out

Tabata hollow body hold – 4 mins

*stay strict as long as possible, then go to kipping

Wednesday

Strength

Full clean – 12×2 – 70%

Rest 30 – 60 seconds

Conditioning/accessory

5 rounds

10 weighted lunges 16/24 – alternating – front rack position
10 kb swings – 16/24
1 shuttle sprint

8 min cap

Buy out

Band pull throughs x 80

Friday

Strength

Push press – 3 rm

Conditioning/accessory

3 rounds

6 handstand push up*
12 pull ups**
24 double unders

6 min cap

*scale to 12 push ups – elbows tight
**scale to ring rows

Buy out

Band push downs x 80

Posted in Uncategorized | Leave a comment