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 8th of february 2016

IMG_1185Monday - max effort lower body

Level 1 - 

back squat 5×5

Level 2 - 

Front squat

3 x 10 – 65-75% of 1 rm 

Conditioning/accessory

Teams of 2 

1 partner working at any time 

3 rounds for time 

20 burpees 

40 wall balls  

Buy out 

hanging strict leg raises/knee raises 

4 sets of 10 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

strict pull up  x 2 

scale with negatives x2 or ring rows x4 

Emom 9 

kipping chest to bar pull up x 5

Conditioning/accessory

5 rounds for time 

20 kb swings – 24/16 

20 weighted lunges 

Buy out 

couch stretch – 2 mins each leg 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 10

Thruster x 3 heavy

or

Thruster x 5 light

Level 2 - 

EMOM 10

Thruster x 5

males – 50-60kg

females – 30-45kg

Conditioning/accessory

Amrap 10

30 double unders 

5 deadlifts – 70/50

Buy out 

couch stretch – 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 + 2 - 

Bent over row – 15 minutes to build to a heavy set of 8 

heavier than last week 

Conditioning/accessory

For Time :

21 – 15 – 9 

push up 

air squat 

21 – 15 – 9

toes to bar 

sit up 

21 – 15 – 9

wall ball 

KB swing – 24/16

Buy out

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 1st of February 2016

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Monday - max effort lower body

Level 1 - 

Front squat  5×5

Level 2 - 

Front squat

4 x 9 – 65-75% of 1 rm 

Conditioning/accessory

Teams of 4

3 ROUNDS OF :

4 minutes work 

1 minute rest 

(fight gone bad style)

Station 1 – kb swing 24/16

Station 2 – burpee

Station 3 – double under’s  

Station 4 – wall balls   

Each partner will have a station (1,2,3, or 4)and work for the full minute, then rotate immediately to the next station. after 4 minutes there will be 1 minute rest before starting the next round. 

Buy out 

hanging strict leg raises/knee raises 

4 sets of 10 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 8

strict pull up  x 2 

scale with negatives x2 or ring rows x4 

Emom  8

kipping chest to bar pull up x 5

Conditioning/accessory

5 rounds for time 

10 deadlifts  - 70/50

7 handstand push ups(level 1 scale to 10 perfect push ups)  

8 min cap 

Buy out 

couch stretch – 2 mins each leg 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 9

Thruster x 3 heavy

or

Thruster x 5 light

Level 2 - 

EMOM 9

Thruster x 5

males – 50-60kg

females – 30-45kg

Conditioning/accessory

Teams of 2 

1 partner working at any time 

2 rounds for time 

100 air squats 

50 hang cleans – 45/30

25 toes to bar 

Buy out 

hanging strict leg raises/knee raises 

4 sets of 10 

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 + 2 - 

Bent over row – 15 minutes to build to a heavy set of 8 

heavier than last week 

Conditioning/accessory

20 Burpee’s

50 double-unders

30  thrusters 45/30  

50 double-unders

40 toes-to-bar

50 double-unders

30 push press 45/30 

50 double-unders 

 

20 front squats 45/30

50 double-unders

20 min cap

Buy out

couch stretch – 2 mins each leg 

Saturday 

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 25th of January 2016

shogun-7

Monday - max effort lower body

Level 1 - 

Front squat 5×5

Level 2 - 

Front squat

5 x 8 – 65-75% of 1 rm 

Conditioning/accessory

Teams of 2 

1 partner working at any time 

3 rounds for time 

40 kb swings 

40 wall balls 

40 toes to bar 

Buy out 

hanging strict leg raises/knee raises 

4 sets of 10 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 7

strict pull up  x 2 

scale with negatives x2 or ring rows x4 

Level 2 - 

Emom 7 

kipping chest to bar pull up x 5

Conditioning/accessory

amrap 10

5 deadlifts – 60/40

5 hang cleans 

5 burpees over the bar 

Buy out 

couch stretch – 2 mins each leg 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 8

Thruster x 3 heavy

or

Thruster x 5 medium weight

(If you are comfortable with thrusters, go heavy for sets of 3. If you want to work on technique, go medium weight for sets of 5)

Level 2 -  

EMOM 8

Thruster x 5

males – 50-60kg

females – 30-45kg

Conditioning/accessory

Teams of 3 

3 ROUNDS OF :

3 minutes work 

1 minute rest 

Station 1 – burpee 

Station 2 – box jump 24/20

Station 3 – push press 45/30

Each partner will have a station (1,2,or 3)and work for the full minute, then rotate immediately to the next station. after 3 minutes there will be 1 minute rest before starting the next round. 

Buy out 

hanging strict leg raises/knee raises 

4 sets of 10 

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 - 

Bent over row – 15 minutes to build to a heavy set of 8 

Level 2 -

Bent over row – 15 minutes to build to a heavy set of 8 

Conditioning/accessory

8 power cleans – 60/40

16 push ups 

8 c2b pull ups

 

6 power cleans 

12 push ups 

6 c2b pull ups

4 power cleans 

8 push ups 

4 c2b pull ups

2 power cleans

4 push ups 

2 c2b pull ups

Buy out

couch stretch – 2 mins each leg 

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 18th of January 2016

 


ronincrossfit-1040387205178411452_598940337

Monday - max effort lower body

Level 1 - 

back squat 3×5 

Level 2 - 

power clean 2 rm 

Conditioning/accessory

8 rounds for total burpees 

30 seconds amrap – burpees 

30 seconds rest 

try to beat last weeks score 

buy out 

passive hang 4x30sec- 30 sec rest

Tuesday - dynamic effort upper body

Level 1 - 

push press 5×3 

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

30 KB swings (russian) 24/16 

50 double unders

rest 20 seconds exactly

buy out 

hanging l sits – 4 x 30 sec (or max) – 30 sec rest 

Wednesday - dynamic effort lower body

Level 1 - 

EMOM 8

power clean + front squat  x2 – heavier than last week 

Level 2 - 

EMOM 8  

HBBS x2 – 80%

 

Conditioning/accessory

Tabata mash up :

burpees 

wall balls 

16 rounds of : 

20 seconds work followed by 10 seconds rest 

Alternating work periods between burpees and wall balls. 

buy out 

passive hang 4x30sec- 30 sec rest

Thursday

olympic lifting – beginners  @1730

olympic lifting – intermediate @1830

open gym @ 1930 

 

Friday - max effort upper body

Level 1 - 

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

Level 2 - 

weighted pull up – 5 rm 

Conditioning/accessory

AMRAP 12

5 strict pull ups 

5 power cleans 70/45

5 push press 

20 second rest 

buy out

hanging l sits – 4 x 30 sec (or max) – 30 sec rest 

Saturday 

little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

 

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Week starting Monday the 11th of January 2016

 

 

 

ronincrossfit-998337057225263430_598940337

 

Monday - max effort lower body

Level 1 – Deadlift 5×3 

Level 2 - 

Deadlift 1 rm 

Conditioning/accessory

8 rounds for total burpees 

30 seconds amrap – burpees 

30 seconds rest 

Try to beat last weeks score 

Buy out 

Passive hang 4x30sec – 30 sec rest

Tuesday - dynamic effort upper body

 Level 1

EMOM 9 

Handstand hold – 30 seconds every minute.

Facing the wall 

nose and toes touching the wall, squeeze the bum and belly 

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.

 Conditioning/accessory

AMRAP 10

25 KB swings (russian) 24/16 

60 double unders

Rest 20 seconds exactly

Buy out 

Hanging L sits – 4 x 30 sec (or max) – 30 sec rest 

Wednesday - dynamic effort lower body

Level 1

EMOM 10

Power clean + front squat  x2 – heavier than last week 

Level 2 - 

EMOM 10 

HBBS x2 – 75%

 Conditioning/accessory

Tabata mash up :

Double unders 

Wall balls 

16 rounds of : 

20 seconds work followed by 10 seconds rest 

Alternating work periods between du and wallballs. 

Buy out 

Passive hang 4x30sec- 30 sec rest

Thursday

Olympic lifting – beginners  @1730

Olympic lifting – intermediate @1830

Open gym @ 1930  

Friday - max effort upper body

Level 1 -

Pull up/ pull up progression 3×5 (or failure)

Level 2 - 

Weighted pull up – 3 rm 

Conditioning/accessory

AMRAP 13 

3 power snatch – 60/40 *

3 OH squats *

3 strict pull ups 

30 second rest 

*L1 can do power cleans + front squats 

Buy out

Hanging l sits – 4 x 30 sec (or max) – 30 sec rest

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 4th of January 2016

ronincrossfit-1081689141860977330_598940337

Monday - max effort lower body

Level 1 - 

front squat 3×5 

Level 2 - 

Front squat 5 rm 

Conditioning/accessory

8  rounds for total burpees  

30 seconds amrap – burpees 

30 seconds rest 

buy out 

passive hang 4x30sec- 30 sec rest

Tuesday - dynamic effort upper body

Level 1 - 

push press 5×3 

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 

5-10  perfect push ups 

Conditioning/accessory

AMRAP 10 

20 KB swings (russian) 24/16 

50 double unders

rest 20 seconds exactly 

buy out 

hanging l sits – 4 x 30 sec (or max) – 30 sec rest 

Wednesday - dynamic effort lower body

Level 1 - 

EMOM 12 

power clean + front squat  x2 – heavier than last week 

Level 2 - 

EMOM 10 

HBBS x2 – 70%

Conditioning/accessory

Tabata mash up :

wall balls 

sit ups 

16 rounds of : 

20 seconds work followed by 10 seconds rest 

Alternating work periods between wall balls and sit ups 

buy out 

passive hang 4x30sec- 30 sec rest

Thursday

olympic lifting – beginners  @1730

olympic lifting – intermediate @1830

open gym @ 1930 

Friday - max effort upper body

Level 1 - 

pull up/ pull up progression 3×5 (or failure)

Level 2 - 

weighted pull up – 1 rm 

Conditioning/accessory

AMRAP 13 

3 strict pull ups 

3 power cleans – 60/40

3 push press – 60/40

30 sit ups 

buy out

hanging l sits – 4 x 30 sec (or max) – 30 sec rest 

Saturday 

little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 28 th of December 2015

ronincrossfit-1106356851794331951_598940337

The gym will open as normal on Tuesday and Wednesday, closed Thursday and Friday. Open as normal on saturday. Normal Service resumes on Monday the 4th.

Tuesday - dynamic effort upper body

15 mins handstand practice 

Face the wall to find a perfect line, ears between the biceps, ass tight, abs tight, active shoulders with legs tight and toes pointed. 

Hold as long as a nice hollow shape can be maintained. 

Conditioning/accessory

13 min amrap 

20 double unders 

15 squats 

10 pull ups 

Buy out 

passive hang 4 x 30 sec.

Wednesday - Dynamic effort lower body

single leg deadlift (kettle bell)

8 sets of 3 each leg 

add weight as long as form is maintained 

Conditioning/accessory

5 rounds for time:

10 KB swings 24/16

10 wall balls 

Buy out 

passive hang 4 x 30 sec.

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Week starting Monday the 21st of December 2015

ronincrossfit-1114434042117573515_598940337

Monday - 

15 mins handstand practice 

Face the wall to find a perfect line, ears between the biceps, ass tight, abs tight, active shoulders with legs tight and toes pointed. 

Hold as long as a nice hollow shape can be maintained. 

Conditioning 

5 rounds

10 toes to bar 

bear crawl to wall and back 

Tuesday 

single leg deadlift 

8 sets of 3 each leg 

add weight as long as form is maintained 

Conditioning/accessory

AMRAP 12

30 double unders 

20 wall balls 

10 burpees over the ball

Buy out 

passive hang 4 x 30 sec.

Wednesday 

hanging l-sits 

5 x max effort 

(scale to ball tucks or knees to chest)

Conditioning/accessory

15-12-9

Power clean and jerk 60/40

400 m run between rounds

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Week starting Monday the 14th of December 2015

 

 

 

ronincrossfit-1129968937770240727_598940337

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday - max effort lower body

Level 1 - 

back squat 5×5 build up to a heavy five 

Level 2 - 

Back squat – 30×1

build to a heavy single 

3 count on the eccentric, no pause at the bottom, explode up, 1 count at the top. 

Conditioning/accessory

12 min amrap 

12 lunges 

10 pull ups 

8 KB swings 

Buy out 

glute bridges (single leg)

20second hold 

10 second rest 

8 rounds 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

choice of: 

20 second handstand hold (chest to wall)

Focus on perfect alignment : shoulders active, abs on, glutes on, legs squeezed together! 

or 

7 perfect push ups 

Focus on perfect alignment : shoulders active, abs on glutes on, legs squeezed together! 

Level 2 - 

Emom 9

2 strict hspu

3 kipping hspu

Conditioning/accessory

For time 

5 rounds

12 burpees over the bar  

10 deadlifts – 60/40

THEN 

rest 1 min 

THEN 

20 hspu (level 2)

or 

40 push ups (level 1)

Buy out 

Single arm bent over row – 5 sets of 8-12 reps each arm

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 8

Power clean + 2 front squat

Level 2 - 

EMOM 8

2 cleans - 80% 

Conditioning/accessory

4 rounds 

25 wall balls 

10 front squats 60/40 

 

every time you drop the ball or the bar, do 2 burpees.(holding the wall ball for longer than 3 seconds counts as a drop)

Buy out 

scapular pull ups x 30 

(break as needed)

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 – upper body

All levels:

Superset:

strict pull up 

4 x max reps(or negatives x 3 reps)

Single arm bent over row - 

4 x 8-12 reps each arm (heavy)

Conditioning/accessory 

20 min cap 

5 rounds of cindy 

60 kb swings (russian)

60 lunges 

60 double unders  

5 rounds of cindy*

(*1 round of cindy =

5 pull ups 

10 push ups

15 squats)

Buy out

scapular pull ups x 30 

(pause in top position -  break as needed)

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 7th of December

ronincrossfit-1133579447963044509_598940337 ronincrossfit-1133582565329160957_598940337 ronincrossfit-1133578000248687207_598940337 ronincrossfit-1133570691606858132_598940337

Congrats to our wonderful 2015  award winners :

Collette – Most improved female ,

Dom – Most improved male ,

John – Bushido, Spirit of Ronin.

Well deserved all of you

**Reminder**

Saturday – @ 11 am

Open gym is cancelled for our muscle up workshop.

Little ninjas and Team wod at 10 go ahead as planned.

Monday - max effort lower body

Level 1 - 

Deadlift  5×3 build up to a heavy triple 

Level 2 - 

Deadlift – 3 rm 

Conditioning/accessory

12 min amrap 

12 KB swings 24/16

8 toes to bar 

6 lunges 24/16

Buy out 

glute bridges (single leg)

20second hold 

10 second rest 

8 rounds 

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

choice of: 

20 second handstand hold (chest to wall)

or 

7 perfect push ups 

Level 2 - 

Emom 9

2 strict hspu

3 kipping hspu

Conditioning/accessory

For time 

5 rounds

30 double unders  

10 deadlifts – 60/40

THEN 

rest 1 min 

25 burpees over the bar

Buy out 

Single arm bent over row – 5 sets of 8-12 reps each arm

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 10

Power clean + 2 front squat

heavier than last week 

Level 2 - 

EMOM 10

2 cleans - 75% 

Conditioning/accessory

5 rounds 

20 wall balls 

8 TnG power cleans 50/35 

12 min cap

 

every time you drop the ball or the bar, do 2 burpees.(holding the wall ball for longer than 3 seconds counts as a drop)

Buy out 

glute bridges (single leg)

20second hold 

10 second rest 

8 rounds 

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 -

Conditioning/accessory

20 min cap 

60 kb swings (russian)

1 round of cindy*

60 lunges  

1 round of cindy*

60 double unders  

1 round of cindy*

60 sit ups 

1 round of cindy*

(*1 round of cindy = 

5 pull ups 

10 push ups

15 squats)

 

Buy out

Single arm bent over row – 5 sets of 8-12 reps each arm

Saturday 

Little ninjas @ 0900

Team wod @ 1000

muscle seminar with coach Baz  @ 1100

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