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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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

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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

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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

 

 

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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

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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

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Week starting Monday 22nd September

Monday

Strength

HBBS 1RM

Conditioning

Helen

3 RFT

400m run
21 kb swings
12 pull ups

Tuesday

Strength

Deadlift 1 RM

Conditioning

Baselline 2.0

600m run

40 squats

30 sit ups

20 push ups

10 pull ups

Wednesday

Strength

Press 1RM
Push press 1RM

Conditioning

21-15-9

Thruster

Pull up

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

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Week starting Monday 15th of September

Monday

Strength

Pause back squat – 1 rm
2 count in the bottom position

Conditioning/accessory

12 minutes to find the heaviest complex of :

Power clean + high hang power clean + 2 front squats +
1 jerk

After each complex, immediately run 400m.
Rest no longer than 90 seconds between sets.

If you fail at a weight, load the bar with the last successful attempt and finish out the 12 mins at that weight

Tuesday

Strength

Pull up – 8×2 – 60%
60-90 second rest

OR

Bent over row – 8×5 – 70% (of 3 rm)
60-90 second rest

Conditioning/accessory

3 rounds for time

10 ring dips*
10 kb swings (american) 24/16
30 double unders

* scale to 15 push ups if needed

Wednesday

Strength

Front squat – 12×2 – 78%
60 second rest

Conditioning/accessory

Buy in:

Prowler sprints x 4

Pick from 10. 20, 30, or 40 kg load.**

Rest 2 mins

then

4 rounds

30 wall balls
20 sit ups
10 burpees onto a plate (5/10)

**Use a weight that allows you to go out and back without slowing too much.
This should be a sprint, i.e. you should not be walking at any point.

Friday

Strength

Power jerk 1 rm

Conditioning/accessory

10 min amrap

7 hspu* (go strict as long as possible)
5 c2b pull ups** (go strict as long as possible)
200m run

*scale to 12 push ups
**scale to bent over rows at 75% of 3rm or ring rows

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Week starting Monday 8th of September

Monday – max effort lower

Strength

Clean – 1rm

Conditioning/accessory

Amrap 7

6 deadlifts – 60% of 1 rm
15 wallballs

Tuesday

Dynamic effort upper

Strength

Pull up – 8×2 – 55%
60-90 second rest

OR

Bent over row – 8×5 – 65%(of 3 rm)
60-90 second rest

Conditioning/accessory

4 rounds

7 hspu/10 ring dips/15push ups
10 KB swings (american) 24/16
20 double under’s

Buy out

Cuban rows x 30 each arm

Wednesday – dynamic effort lower

Strength

Front squat – 12×2 – 75%
60 second rest

Conditioning/accessory

Band resisted sprints x4 rest 30

then

2 min rest

then

2 rounds

20 weighted step ups 24/20 – KB and 24/20 box
30 sit ups
400 m run

Buy out

Clamshells x 30 each leg

Friday – max effort upper

Strength

Snatch grip push press 3 rm

Conditioning/accessory

5 rounds – 12 minute cap

3 – high hang squat snatch 60/40*
5 – kb swing (american)
7 – pull ups (go strict as long as possible)
1 farmers walk (shuttle) single kb 24/16, swop arm half way

* Power snatch + overhead squat is acceptable but full squat snatch is preferable

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Week starting Monday 1st of September

Notes

-Next Monday at 10am is our First Ladies only class for non members. Please do your bit for us by spreading the word and helping to kick things of with a bang!

-Be ready for Sunday mornings beach WOD! Keep up to date with this and all activity on our Facebook page…

Get it sons :)

Monday

Strength

Box squat – 3 rm

Box set at parallel (90 degree angle at the knee)

Conditioning/accessory

3 rounds

10 weighted lunges 24/16

8 burpees

6 power cleans 60/40

Tuesday

Strength

Pull up – 8×2 – 50%

60-90 second rest

OR

Bent over row – 8×5 – 60%(of 3 rm)

60-90 second rest

Conditioning/accessory

Amrap 7

15 push press 30/15
20 kb swing (american) 24 16

Cash out – face pulls x 40

Wednesday

Strength

Front squat – 12×2 – 70%
60 second rest

Conditioning/accessory

4 rounds

10 squatting box jump

10 toes to bar

20 double unders

Cash out – clamshells x 25 each leg

Friday

Strength

Strict press 3 rm

Conditioning/accessory

3 rounds

5 hang power snatch 60/40

7 ring dip

9 burpee over the bar

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Week starting Monday 25th of August

Monday

Strength

Front squat 1 rm

Conditioning/accessory

4 Rounds

8 RDL – heavy
12 wall balls
20 sit ups

Buy out :
40 banded abductions left and right

Tuesday

Strength

Snatch push press 8×3 – 65% – 45 seconds rest

Conditioning/accessory

Amrap 10

20 strict press – 20/15
15 KB swings 24/16
5 strict pull ups

Buy out
Keg stretch x 2 mins

Wednesday

Strength

Box squat 10×2 -80%

Conditioning/accessory

Buy in
6 banded sprints – rest 30 secs (one partner sprints out, the other sprints back)

4 rounds

20 barbell step ups – 50% bodyweight *
20 sit ups

* front rack position, alternating, stand up completely with both feet fully on the box to complete the rep

Buy out :

Clamshells x40 left and right

Friday

Strength

Strict press 3rm

Conditioning/accessory

2 rounds

14 lateral burpees (over the bar)
12 single arm KB swing (6L6R)
10 Pull up *
8 push up
6 bent over row – heavy
400 m run

10 min cap

*go strict as long as possible

Cuban rows

20 reps l+r – light weight

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