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

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 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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Notes!!

As most of you we have a team of Ronin legends competing in Waterford this Saturday. All staff (and an army of supporters!) are heading down so the gym is closed for the day. Anyone that’s missing a class from their package and would like an extra 1 in return, just let us know and we’ll book you an extra class next week.
The little ninjas just finished their first 4 week course and the next 1 is starting Saturday the 27th at 9am.
Thanks guys!

GET IN TO WIN!
Ronin CrossFit are on Periscope! Prepare for random, fun episodes and some tips and tricks to help you reach your fitness and health goals.
To celebrate our Waterford competitors going to battle, we’ll be streaming live from the competition. We’ll also be giving away a €100 voucher for D8 fitness to one of our viewers on the day. Here’s the catch, gotta get our followers up to over 50 by Saturday so go download and follow! Watch Team Ronin live from the trenches!Untitled design-2

 

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Week starting Monday the 15th of june 2015

amy ronin drawing

Monday - max effort lower body

Level 1 - 

Front squat 5×5

Level 2 - 

Front squat – 1 rm 

Conditioning/accessory

10 min AMRAP

200 m run 

5 push press – 50/30 

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

4 rounds 

15 wall balls 

10 KB  swings (Russian) 24/16

5 pull ups * 

8 min cap 

Finisher - 

Tabata burpees – 8 rounds 

Buy out 

Banded Tricep push downs x 50 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 12

Clean (full) x 2 – 70%

Conditioning/accessory

9 min amrap 

5 power cleans – 50/30 

6 burpees over the bar 

200m run 

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 -

Push press 1 rm 

Conditioning/accessory 

3 rounds 

400m run

60 double unders 

20 wall balls 

10 kb swings 

rest 60 seconds 

12 min cap 

Buy out

Banded Tricep push downs x 50 

Saturday 

Little ninjas @ 0900

***Gym closed for waterford throw down*** 

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Week Starting Monday the 8th of June 2015

 

 

 

 

jonner run

Monday - max effort lower body

Level 1 - 

back squat 5×5

Level 2 - 

Paused back squat – 3 rm 

pause for a 3 count in the bottom.

Conditioning/accessory

For time :

21 – 15 – 9 

wall balls 

pull ups 

200m run after each round. 

8 min cap

Buy out 

Banded Samson stretch x 2 mins each leg 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

EMOM 9 

Strict press x 3 – 65%

Conditioning/accessory

12 min AMRAP 

24 double unders 

12 single arm push press (5 each side) 

6 Burpee onto a 10/20 kg plate

Buy out 

Banded face pulls x 50 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 10

Power clean + 2  front squat

Level 2 -

EMOM 10

Back squat x2 – 80 – 85%

***REMEMBER***

These should be fast reps.

If you are grinding too much at the required weight, drop some kgs until you are moving fast through the whole range of motion.                                                                                                                                                           

Conditioning/accessory

For time 

600 m run  

then 

3 rounds of : 

20 lunges, alternating, 24/16 kg KB 

15 kb swings 24/16 

10 burpees over the bell 

then 

600m run 

10 min cap 

Buy out 

Banded samson stretch x 2 mins each leg 

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

17 min  AMRAP 

10 wall balls 

10 push ups 

10 pull ups 

*200m run/30 double under’s

*alternate between 200m  run and double under’s.

Example :

round 1 – 200m run 

round 2 – 30 double unders 

ETC 

Buy out

Banded face pulls x 50 

Saturday 

Little Ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

 

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Week starting Monday the 1st of June 2015

sarah snatch

Bank Holiday Monday

No classes,

Open gym @ 1200 -

Programming provided below.

- max effort lower body

Level 1 - 

Deadlift  5×5

Level 2 - 

1+1/2 deadlift – 1 rm 

pull the bar from the floor to  the hip descend to just below the kneecap and pull to the hip again. Dump the bar from the top. (no eccentric)

Conditioning/accessory

10 min AMRAP

30 double unders 

20 kb swings  

10 wall balls

Buy out 

Banded Samson stretch x 2 mins each leg 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Push press x3

Pull up/ progression x3

Level 2 - 

EMOM 9 

Strict press x 3 – 65%

Conditioning/accessory

8 min AMRAP 

5 burpee box jump - 20 inches 

10 single arm push press (5 each side) 

15 pull ups 

Buy out 

Banded face pulls x 50 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 12

Back squat x2 – 80%

Conditioning/accessory

5 min AMRAP

5 thrusters 40/30

5 pull ups 

rest 2 min

5 min AMRAP 

5 hang power cleans

5 burpees over the bar

Buy out 

Banded samson stretch x 2 mins each leg 

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 1 rm 

Conditioning/accessory

20 min AMRAP 

400m run 

20 kb swings (Russian)

20 double unders 

20 seconds rest 

Buy out

Banded face pulls x 50 

Saturday

Little Ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 25th of May

 

patchysled

NOTES! 

SCHEDULE CHANGE
The Sunday class is cancelled for the foreseeable future. We’ve decided instead to run a monthly CrossFit skills workshop and will be on the first Saturday of every month at 12pm. Next workshop is Saturday the 6th of June. Thanks guys.

Also, don’t forget guys! Open gym is a class and needs to be booked online like any other. Thanks!

FACEBOOK

FB have it setup so that you don’t automatically receive updates from our page. To stay up to date find and select ‘get notifications’

 Monday – max effort lower body

Level 1 - 

Front squat 5×5

Level 2 - 

1+1/4 front squat - 2 rm 

Conditioning/accessory

5 rounds for time 

200M RUN 

10 HSPU*

20 kb swings 24/20 (comp team do kb snatch’s – 10 each arm)

Rest 20 seconds between rounds 

10 min cap 

*Level 1 scale – perfect push ups 

Buy out 

Banded samson stretch – 2 mins each leg  (pulling to front)

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

push press x3

Pull up/ progression x3

Level 2 - 

EMOM 9 

Strict press x 3 – 65%

Conditioning/accessory

20-16-10

Burpee onto a 10/20 kg plate 

Single arm kb push press  16/24 (alternate arms as needed)

8 min cap 

Buy out 

Banded face pulls x 50

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 12

Back squat x 2 – 75%

Conditioning/accessory

600m run 

20 wall balls 

rest 60 seconds 

400m run 

20 wall balls 

rest 40 seconds 

200m run 

20 wallballs 

8 min cap.

Buy out 

Banded samson stretch – 2 mins each leg  (pulling to front)

 

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 – 3 rm 

Conditioning/accessory

15 min amrap 

20 kb swings 24/16 (comp team 32/24)

20 weighted step ups with kb 

20 lateral burpees over the bell

20 pull ups (comp team c2b)

Buy out

Banded face pulls x 50

 

Saturday 

Kids class @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 18th of May

alfredo

Monday – Max effort lower body

Level 1-

Front squat – 5×5

Level 2 -

back squat – 10 rm

Conditioning/Accessory

6 rounds for time

30 double unders

5 thrusters 50/30

rest 30 seconds exactly

8 minute cap

Buy out 

100 Band good mornings

Tuesday – Dynamic effort upper body

Level 1 - 

EMOM 9 

Push press X3 

Pull up/pull up progression X3  (or failure)

Level 2 -

EMOM 9 

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

Conditioning/Accessory

Amrap 7

5 burpees over the bar

5 hang power snatch 50/30

Rest 2 mins 

Amrap 5

20 KB swings 24/16 (comp team 32/24)

10 wall balls 

Buy out 

100 band Tricep push downs

Wednesday – Dynamic effort lower body

Level – 1 

EMOM 12

Power clean x2 

Level 2 - EMOM 12

Squat clean x 2  - 80% – 85% of 1rm clean

Conditioning/accessory

Amrap 8 mins

200m run

6 front squats – 60/40 (comp team – 4 x 80/60)

Buy out 

100 Band good mornings

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 

Super set

Press 5×5 

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

Level 2 – Double kettle bell press – 5 rm

Conditioning/Accessory

FOR TIME

21 – 15 – 9

Burpee box jump 24/20 (step down)

Toes to bar 

400m run after each round

13 min cap

Buy out

100 band pull aparts

Saturday

1000 – Team Wod

1100 – Open gym

Sunday

1200 – gymnastics/mobility

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Week starting Monday the 10th of may

sammy

Monday – Max effort lower body

Level 1-

Front squat – 5×5

Level 2 -

Front squat – 3 rm

Conditioning/Accessory

5 rounds for time

15 wallballs
10 burpees

rest 20 seconds exactly

7 minute cap

Buy out 

100 Band good mornings

Tuesday – Dynamic effort upper body

Level 1 -

EMOM 9
Push press X3
Pull up/pull up progression X3  (or failure)

Level 2 -

EMOM 9

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

Conditioning/Accessory

Amrap 5

5 toes to bar
5 Push ups (comp team do HSPU)

Rest 2 mins

Amrap 5

15 KB swings – Russian  -24/16 (comp team – 32/24)
20 lunges (alternating) with 10/20kg plate

Buy out 

100 band Tricep push downs

Wednesday – Dynamic effort lower body

Level – 1

EMOM 12

Power clean 7×2

Level 2 - EMOM 12

Squat clean x 2  - 80% of 1rm clean

Conditioning/accessory

Amrap 8 mins

400m run
6 Power cleans – 60/40

Buy out 

100 Band good mornings

Thursday

0630 – Olympic weightlifting - ALL LEVELS

0730 – Olympic weightlifting – ALL LEVELS

1730 – Beginners Olympic weightlifting

1830 – Intermediate  Olympic  weightlifting

1930 – Open gym

Friday – Max effort upper body

Level 1

Super set

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

Level 2

press – 10 rm

Conditioning/Accessory

FOR TIME

50 over the box jumps – step down
40 kb swings 24/16
30 sit ups
20 wall balls
600m med ball run
20 over the box jumps – step down
30 kb swings 24/16
40 sit ups
50 wall balls

15 min cap

Buy out

100 band pull aparts

Saturday

All classes cancelled -

11AM
Shogun challenge #3/CF 40100 welcome day !!!

+ BBQ (BYOB)

Sunday

Basic gymnastics/mobility

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