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 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

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 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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Week starting Tuesday the 5th of May

crampy

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 Strict pull ups (any grip)
5 Push ups

Rest 2 mins

Amrap 7

15 KB swings – Russian  -24/16
15 squats

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  - 75% of 1rm clean

Conditioning/accessory

Amrap 8 mins

12 Wall balls
6 Power cleans – 60/40

Buy out

100 Band good mornings

Friday – Max effort upper body

Level 1

Super set

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

Level 2 – push press 3 rm

Conditioning/Accessory

FOR TIME

600M RUN

THEN

21 -15 -9
Handstand push ups *
toes to bar

THEN

600M RUN

13 min cap

*Level 1 scale — perfect push ups

buy out

100 band pull apart’s

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Week starting Monday the 27th of April

" I am John, Hear me cry !! "

” I am John, Hear me cry !! “

 

Monday – Max effort lower body

Level 1 -
Back squat 3×5

Level 2 -

3 rm back squat

Conditioning/Accessory

“Diane”

21-15-9
Deadlift 100/75
Handstand push-ups*

*level 1 scale – perfect push ups

buy out

Couch stretch – 1 min each leg
Self mulligan – 1 min each leg

Tuesday – Dynamic effort upper body

Level 1 -
Emom 12
Push press x3
Pull up/Pull up progression x3 (or failure)

Level 2 -

Emom 12

Split jerk – 65%

Conditioning/Accessory

AMRAP 12

400M run
10 Shoulder to overhead 50/30
rest 1 min

Buy out

Shoulder extension – spend 5 Mins working
on skin the cat
or shoulder extension with pvc pipe.

Wednesday – Dynamic effort lower body

Level 1 -
EMOM 12 – 1 power clean + 2 front squat

Level 2 -

Power snatch x2 80%

Conditioning/accessory

5 min AMRAP

5 burpees over the bar
4 power snatch 60/40*

rest 2 mins

5 min AMRAP

12 wall balls
4 overhead squat

* level 1 scale – power clean 50/30
**level 1 scale – front squats**

Buy out

Couch stretch – 1 min each leg
Self mulligan – 1 min each leg

Thursday

Rest/Catch up day

Olympic lifting – 0630 + 0730
Olympic lifting – beginners  - 1730
Olympic lifting – intermediate – 1830
Open gym @ 1930

Friday - max effort upper body

Level 1 -
Super set
Press 3×5
Banded lat pull downs 3×5

Level 2 -

Power jerk – 1 rm

Conditioning/accessory

15 min cap

600m run
100 double unders
50 over the box jumps 24/20
40 toes to bar
30 step ups 24/20
100 double unders
400 m run

Buy out

Shoulder extension – Spend 5 mins working
on skin the cat
or shoulder extension with pvc pipe.

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday the 20th of April

wallball

Monday - max effort lower body

Level 1 -

Deadlift 3×5

Level 2 -

3 rm deadlift

Conditioning/accessory

Half “mary”

Amrap 10

5 hspu
10 pistols
15 pull ups

Level 1 scale

Mini “mary”

Amrap 10

5 perfect push ups
10 air squats
15 jumping pull ups

Buy out

Couch stretch – 1 min each leg
Self mulligan – 1 min each leg

 

Tuesday - dynamic effort upper body

Level 1 -
emom 12
Push press 5×3
Pull up/ pull up progression 5×5 (or failure)

Level 2 -
emom 12

Split jerk – 65%

Conditioning/accessory

5 rounds for time

200m run
6 shoulder to overhead 60/45
Rest 30 secs between rounds

10 min cap

Buy out

Shoulder extension – spend 5 mins working
On skin the cat
Or shoulder extension with pvc pipe.

 

Wednesday - dynamic effort lower body

Level 1 -
EMOM 12 – 1 power clean + 2 front squat

Level 2 -

Power snatch x2 75%

Conditioning/accessory

5 min amrap

10 wall balls
3 power snatch 60/40*

Rest 2 mins

5 min amrap

3 overhead squats**
5 burpees over the bar

* level 1 scale – power clean 50/30
**level 1 scale – front squats

Buy out

Couch stretch – 1 min each leg
Self mulligan – 1 min each leg

 

Thursday

Rest/catch up day

Olympic lifting – 0630 + 0730
Olympic lifting – beginners  - 1730
Olympic lifting – intermediate – 1830
Open gym @ 1930

 

Friday - max effort upper body

Level 1 -
Super set
Press 3×5
Banded lat pull downs 3×5

Level 2 -

Press – 5rm

Conditioning/accessory

For time

20 burpee box jumps 24/16
30 toes to bar
40 step ups 24/20
50 kb swings
5 shuttle sprints

12 min cap

Buy out
Shoulder extension – spend 5 mins working
On skin the cat
Or shoulder extension with pvc pipe.

 

Saturday 

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

 

Sunday

Gymnastics/mobility @ 1200

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Week starting Monday the 13th of April

barry wrecked

Monday – max effort lower body

Level 1 –
front squat 3×5

Level 2 –
3 rm OH squat

Conditioning/accessory

“nancy”

5 rounds for time

400m run
15 OH squats* – 45/30

12 min cap

*level 1 scale – 15 front squats

buy out

couch stretch – 1 min each leg
self mulligan – 1 min each leg

Tuesday – dynamic effort upper body

Level 1 –
emom 12
push press x3
banded lat pull downs x5

Level 2 –

emom 12

split jerk – 65%

Conditioning/accessory

8 min amrap

8 handstand push ups
16 alternating lunges
32 sit ups

buy out

shoulder extension – spend 5 mins working
on skin the cat
or shoulder extension with pvc pipe.

Wednesday – dynamic effort lower body

Level 1 –
EMOM 12 – 1 power clean + 2 front squat

Level 2 –

Power snatch x2 70%

Conditioning/accessory

4 rounds for time – 10 min cap

7 thrusters 60/45*
10 burpees over the bar

rest 60 seconds exactly between rounds

*level 1 scale – 40/30

buy out

couch stretch – 1 min each leg
self mulligan – 1 min each leg

Thursday

Rest/catch up day

olympic lifting – 0630 + 0730

olympic lifting – beginners – 1730
olympic lifting – intermediate – 1830
open gym @ 1930

Friday – max effort upper body

Level 1 –
super set
press 3×5
banded lat pull downs 3×5

Level 2 –

push press – 2 rm

Conditioning/accessory

for time :

100 double unders
30 kb swings – 24\20
200m run
30 box jumps 24/20
200m run
30 wall balls
100 double unders

10 min cap

buy out

shoulder extension – spend 5 mins working
on skin the cat
or shoulder extension with pvc pipe.

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday the 6th of april

darragh and rory

Monday - max effort lower body

Level 1 -

back squat 5×5 ascending 

Level 2 –

HBBS – 1 rm 

Conditioning/accessory

21 – 15 – 9

push press 40/27.5
front squat

after each round (including the last one) do a 200m run + 2 rope climbs.

buy out

Tuesday - dynamic effort upper body

Level 1 -

EMOM 9
push press x3
+
pull up/p.u. progression x2

Level 2 –

EMOM 9

Power jerk X3 – 65%

Conditioning/accessory

9 min AMRAP

12 pull ups
10 weighted step ups 24/16
200 m run 
buy out

Foam rolling lats – 2 min each side

Wednesday - dynamic effort lower body

Level 1 -

1 power clean + 2 front squat 10×2

Level 2 –
EMOM 10
high bar back squat x2  - 85%

Conditioning/accessory

4 rounds for time

200m run
20 wall balls

rest 30 seconds exactly between rounds

10 min cap

buy out

partner hamstring distraction

Thursday

Rest/catch up day

olympic lifting – all levels @ 0630 + 0730

olympic lifting – beginners  @1730
olympic lifting – intermediate @1830
open gym @ 1930

Friday - max effort upper body

Level 1 -

super set
press 3×5
banded lat pull downs  3×5 (or failure)

Level 2 –

jerk 1 rm – any style 

Conditioning/accessory

7 min amrap

7 toes to bar
14 air squats

buy out

sled push x 4

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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Week starting Monday 30th of March

Monday – max effort lower body

Level 1 -

Deadlift 5×3

Level 2 -

Pause deadlift – 1rm

Pull the par from the floor, pausing for a full 2 count just below the knee cap on the concentric and the eccentric.

Conditioning/accessory

9 min AMRAP

10 toes to bar
20 double unders
30 wall balls

Buy out

Partner hamstring distraction

Tuesday – dynamic effort upper body

Level 1 -

EMOM 9
Push press x3
+
pull up/p.u. progression x2
Level 2 -

EMOM 9

Power jerk X3 – 65%

Conditioning/accessory

10 min AMRAP

10 pull ups
15 Kb swings 24 /16 (Russian)
30 sit ups

Buy out

Foam rolling lats – 2 min each side

Wednesday – dynamic effort lower body

Level 1 -

1 power clean + 2 front squat 12×2

Level 2 -
EMOM 12
high bar back squat x2 – 80%

Conditioning/accessory

4 rounds for time

200m run
20 wall balls

Rest 30 seconds exactly between rounds

10 min cap

Buy out

Partner hamstring distraction

Thursday

Rest/catch up day

Olympic lifting – all levels @ 0630 + 0730

Olympic lifting – beginners @1730
Olympic lifting – intermediate @1830

Open gym @ 1930

Friday – max effort upper body

Level 1 -

super set
press 3×5
banded lat pull downs 3×5 (or failure)

Level 2 -

push press 2 rm

Conditioning/accessory

12 min AMRAP

3 ground to over head – 60/40
6 pull ups
12 burpees

buy out

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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week starting monday the 23rd of march

GOPR0010

Monday – max effort lower body

Level 1 -

front squat 3×5 heavy but perfect

Level 2 -

oh squat – 2 rm

Conditioning/accessory

3 rounds for time

5 pull ups*
7 thrusters 40/30
9 burpees over the bar

6 min cap

*level 2 option : sub pull ups for 3 muscle ups.

buy out

partner hamstring distraction

Tuesday – dynamic effort upper body

Level 1 -

EMOM 9
push press x3
+
pull up/p.u. progression x2

Level 2 -

EMOM 9

Power jerk X3 – 65%

Conditioning/accessory

5 rounds for time

7 burpee box jumps 24/20
5 handstand push ups*
30 double unders

10 min cap

*level 1 : 5 perfect
push ups

buy out

Foam rolling lats – 2 min each side

Wednesday – dynamic effort lower body

Level 1 -

1 power clean + 2 front squat 12×2

Level 2 -
EMOM 12
high bar back squat x2 – 75%

Conditioning/accessory

10 min AMRAP

10 pull ups
15 Kb swings 24 /16 (Russian)
30 sit ups

buy out

partner hamstring distraction

Thursday

Rest/catch up day

olympic lifting – beginners @1730
olympic lifting – intermediate @1830
open gym @ 1930

Friday -open workout no. 5

Saturday

Team wod @ 1000
Open gym @ 1100
Free intro class @ 1200 sign up HERE

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