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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Bank holiday Monday

Open gym at 12

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Week starting Monday 14th of April

20140413-230937.jpg

Monday

Strength

Superset:

A. 3X5 – HBBS – 70 % of 1 RM – 90 second rest between sets

B. 3×5 face pulls

Conditioning

AMRAP – 15

15 kb swings 24/16 kg (russian)
10 wall balls
50 m shuttle run x 2

Tuesday

Strength

3×5 – push press – 70% of 1 RM –

Between each set, do prep for thrusters

Conditioning

5 x 2 min amraps – for total reps *

1 min rest between rounds

7 thrusters 42.5/30
5 burpee over the bar

*go hard on the first round, try to match it on each consecutive round.

Wednesday

Strength

5×5 – strict pull up / weighted pull up –

Conditioning

5 rounds for time – 12 min cap

200m run
15 toes to bar
3 front squat – 70/50kg

Thursday

rest / recovery

olympic lifting @ 1830

Friday

Strength

Superset

A. 3×5 – deadlift – 70% of 1 RM

B 3×5 strict pull up / weighted pull up

Conditioning

15 min amrap

5 c2b pull ups
7 hspu *
20 squats

*scale to 12 push ups

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Week starting Monday 7th of April

Monday

Strength

HBBS 1RM

Conditioning

Helen

3 RFT

400m run
21 kb swings
12 pull ups

Tuesday

Strength

Deadlift 1 RM

conditioning

2 rounds for time

50 sit ups
40 squats
30 kb swings
20 push up s
10 pull-ups

Wednesday

Strength

press 1RM
push press 1RM

Conditioning

Baselline 2.0

600m run
40 squats
30 sit ups
20 push ups
10 pull ups

Friday

“Samson”

50 wall balls
2 FRONT SQUAT @ body weight (3/4 body weight for females)
50 BURPEES
4 FRONT SQUAT
50 KB SWINGS @ 24/16
6 FRONT SQUAT
50 OVER THE BOX JUMPS 24/20
8 FRONT SQUAT
5 ROPE CLIMBS (30 RING ROWS)
10 FRONT SQUAT
200M RUN

Saturday

11 am open gym

Weightlifting with video analysis

snatch 1 rm
clean and jerk – 1 rm

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Week starting Monday the 7th of april

Well the open is finished and the coaches at ronin would like to congratulate all who took part, great effort all round and a great atmosphere in the gym.
this week is test week, so put all you’ve got into the tests, next week we begin a 6 week strength phase, so be sure to get all of the strength tests completed, if you miss a test, be sure to make it up in open gym at another stage, test sheets will be available at the desk.
on saturday at 11am anyone who wants to test their 1rm snatch and clean +jerk should come down, there will be video analysis available for all.

Monday

Strength

HBBS  1RM

Conditioning

Helen

3 RFT

400m run

21 kb swings

12 pull ups

Tuesday

Strength

Deadlift  1 RM

conditioning

2 rounds for time

50 sit ups
40 squats
30 kb swings 
20 push up s
10 pull ups 

Wednesday

Strength

press 1RM
push press 1RM

Conditioning 

Baselline 2.0

600m run

40 squats

30 sit ups

20 push ups

10 pull ups

Friday

“Samson”

50 wall balls
2 FRONT SQUAT @ body weight (3/4 body weight for females)
50 BURPEES
4 FRONT SQUAT
50 KB SWINGS @ 24/16
6 FRONT SQUAT
50 OVER THE BOX JUMPS 24/20
8 FRONT SQUAT
5 ROPE CLIMBS (30 RING ROWS)
10 FRONT SQUAT
200M RUN
 

Saturday @ 11am

snatch 1 rm 
clean and jerk – 1 rm 

video analysis will be available

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Week starting Monday 31st of March

Monday

CFG open workout 14.5

For time:

21-18-15-12-9-6-3

Thruster – 43/29

Bar facing burpee

Tuesday

Strength – superset

A. Back squat – 3 x 10 climbing

B. Face pulls – 3 x 7

Conditioning

Amrap 10

20 squats

15 push ups

10 kb swings (russian) 24/16

Wednesday

Strength

Snatch – 10 mins to establish a 2 RM touch and go power  snatch.

EMOM 8 – 2 power Snatches – 75 %

Conditioning

5 rds for time

5 hang snatches 60/40

20 wall balls

Thursday

rest/recovery/skill work

olympic weightlifting @ 1830

Friday

Strength

15 mins to establish the heaviest set of the complex:

2 power cleans

2 front squats

2 jerk (any style)

Cleans must be touch and go, the bar cannot rest on the ground once the complex has started.

Conditioning

15 min amrap

20 goblet lunges (24/16 kg kettle bell)

20 kb swings (Russian)

20 kb push press (10l/10r)

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Week starting Monday 24th of March

27TH OF APRIL. Our very own Ronin Triathlon!

Monday

CFG open 13.4

14 minute AMRAP:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 / 14 lb.

30 cleans, 135 / 95 lb.

20 muscle-ups

(MODIFIED WOD FOR MAIN CLASS)

Tuesday

Strength – superset

A. Back squat – 3 x 10 climbing

B. Face pulls – 3 x 7

Conditioning

Amrap 12

20 kb swings – russian – 24/16

30 squats

Wednesday

Strength

10 mins to establish the heaviest set of :

1 clean + 2 jerks – any style

Conditioning

5 rds for time

3 cleans

7 shoulder to over head

10 burpee over the bar 50/35

Thursday

rest/recovery/skill work

olympic weightlifting @ 1830

Friday

Strength

15 mins to establish a 3 rm touch and go power clean

For time

5 push ups

5 squats

5 power cleans @ 60/40

6 push ups

6 squats

5 power cleans @ 60/40

7 push ups

7 squats

5 power cleans @ 60/40

8 push ups

8 squats

5 power cleans @ 60/40

9 push ups

9 squats

5 power cleans @ 60/40

10 push ups

10 squats

5 power cleans @ 60/40

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Week starting Monday 17th of March

Kfro working for a Pr and a medal at the DCU inter-varsities this weekend

Monday

Murph !!

Tuesday

Strength – superset

A. Back squat – 3 x 10 climbing

B. face pulls –  5 x 7

Conditioning

Amrap 12

15 wall balls

25 double unders

Wednesday

Strength

15 mins to establish the heaviest set of :

2 power clean + 2 front squat

Cleans must be touch and go, the bar cannot rest on the ground once the complex

has started.

Conditioning

5 rounds for time

7 burpee over the bar

5 hang cleans – 60/40 kg

3 shoulder to overhead

8 min cap

Thursday

Rest/recovery/skill work

Olympic weightlifting @ 1830

Friday

Strength

15 mins to establish the heaviest set of :

3 x paused back squat

3 second descent, 3 second pause in the rock bottom,explode up as fast as possible

Conditioning

The friday night chipper

amrap 15

30 burpees

60 sit ups

90 squats

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Week starting Monday 10th of March

NOTE-Monday is Paddys day and we’re doing Murph at HQ from 11AM. So the best time to do 14.3 is either open gym tonight or tomorrow. Thanks guys!

Monday

Open workout 14.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

Tuesday

Strength – superset

A. Back squat – 3 x 10 climbing

B. 3 x 8 bent over kettlebell rows

Conditioning

Amrap 12

10  wall balls

20 double unders

Wednesday

Strength

15 mins to establish the heaviest set.

1 snatch + 2 overhead squats

Conditioning

10 min couplet

3 snatch – 50/35

5 burpee over the bar

Thursday

rest/recovery/skill work

olympic weightlifting @ 1830

Friday

Strength

15 mins to establish the heaviest set of the complex:

1 clean

2 front squats

3 jerk (any style)

Cleans must be touch and go, the bar cannot rest on the ground once the complex has started.

Conditioning

Death by clean and jerk

50/30

Min 1 – 3 clean and jerk

Min 2 – 4 clean and jerk

Min 3 – 5 clean and jerk

Min 4 – 6 clean and jerk

etc…

Stop when you can’t complete the prescribed work within the minute. Score is the last successful set of C+J completed.

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Week starting Monday 3rd of March

Monday

CrossFit Games Open workout 14.1

AMRAP 10

30 double unders
15 ground to over head 35/25

Cash out

Superset

A. face pulls 5×7
B. push ups/ring dips 5×10

Tuesday

Strength – superset

A. Back squat – 3 x 10 climbing

B. Max effort handstand push ups – ( practice any scale on the progression – wall walks, negatives x 3, short range)

Conditioning

5 rounds for time

15 wall balls
25 sit ups

Wednesday

Strength

EMOM 10 – 3 power Snatches – TNG – heaviest possible

Conditioning

7 min amrap

5 burpee box jumps 24/20
3 power snatches 60

Thursday

rest/recovery/skill work

olympic weightlifting @ 1830

Friday

Strength

15 mins to establish the heaviest set of the complex:

2 power cleans
3 front squats

Cleans must be touch and go, the bar cannot rest on the ground once the complex has started.

Conditioning

10 min amrap

5 burpees over the bar

On the first minute do 1 clean @ 60/40kg
on the 2nd minute do 2 clean’s
etc

If you can no longer complete the required no of cleans and burpees within the minute, rest the next minute.

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Week starting Monday 24th of February

The blog post below is one of my first, but still most important to date. Have a read and enjoy another great week at Ronin!

http://eamoblog.tumblr.com/post/53763592346/avoiding-injury-in-training

Monday

Strength – Triset

A.Thruster – 5 x 7 climbing

Build up to the heaviest set of 7 thrusters, it must be one fluid motion from the squat to overhead lockout.

The bar must be cleaned from the ground.

B. Toes to bar – 5 x 10 (practice any scale on the progression – hanging kips, knees up, knees to elbows)

C. KB Rows 5 x 7 -

Conditioning

5 Rounds for time

9 push ups

9 over the box jumps  24/20

Tuesday

Strength – superset

A. Back squat – 3 x 10 climbing

B. Face pulls (banded) – 3 x 7

Conditioning

Amrap 10

10 wall balls

20 double unders

Wednesday

Strength

15 mins to establish the heaviest set of :

1 Power Snatch + 2 overhead squats

Conditioning

12 min amrap

3 hang snatch 50/35

6 overhead squats

9 burpees over the bar

Thursday

Rest/recovery/skill work

Olympic weightlifting @ 1830

Friday

Strength

15 mins to establish the heaviest set of the complex:

1 clean

3 front squats

1 jerk (any style)

The bar cannot rest on the ground once the complex has started.

Conditioning

The Friday night chipper

For time

40 burpees

40 wall balls

40 kb swings

40 sit ups

40 air squats

30 burpees

15 min cap

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