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 27th of july 2015

quads

Monday - max effort lower body

Level 1 - 

front squat 3×5 

Level 2 - 

Front squat 5 rm 

Conditioning/accessory

7  rounds for total burpees 

30 seconds amrap – burpees 

30 seconds rest 

buy out 

http://youtu.be/inKpTU_TFrU

Banded hip internal rotation – 3 mins each side 

Tuesday - dynamic effort upper body

Level 1 and 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 

200m run *

rest 20 seconds exactly 

buy out 

http://youtu.be/IyeTe-C7q78

3 way internal rotation shoulder smash – 1 min each shoulder,

each side 

Wednesday - dynamic effort lower body

Level 1 - 

EMOM 12 

power clean + front squat  x2 - 

Level 2 - 

EMOM 12 

HBBS x2 – 75%

Conditioning/accessory

Tabata mash up :

wall balls 

double unders 

16 rounds of : 

20 seconds work followed by 10 seconds rest 

Alternating work periods between wall balls and DU.

buy out 

http://youtu.be/inKpTU_TFrU

Banded hip internal rotation – 3 mins each side 

Thursday

olympic lifting – beginners @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 

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

Level 2 - 

weighted pull up – 1 rm 

Conditioning/accessory

AMRAP 9 

3 strict pull ups 

3 power cleans – 70/45

3 push press – 70/45

30 sit ups 

** focus on perfect form in all exercises.

buy out

http://youtu.be/IyeTe-C7q78

3 way internal rotation shoulder smash – 1 min each shoulder,

each side 

Saturday 

little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 20th of July 2015

hollow hold

Monday - max effort lower body

Level 1 - 

back squat 5×5

Level 2 - 

Back squat – 2 rm 

Conditioning/accessory

5 min Amrap 

10 wall balls 

20 double unders 

rest 2 mins 

5 min Amrap 

21 KB swings 24/16 

15 air squats 

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

21 – 15 – 9 

Thruster 45/30

Pull up 

Buy out 

Hollow body holds 20 secs on 20 secs off x 6 rounds 

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 12

Front squat x 2 – 80%

Conditioning/accessory

Amrap 15 

200m run 

50 double unders 

20 kb swing 

Buy out 

banded good mornings 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 -

Push press – 1 rm 

Conditioning/accessory

12 minute amrap

100 double unders 

50 alternating lunges (unweighted)

40 kb swings 24/16

30 wall balls 

20 burpees over the ball**

10 bar muscle ups *

**two feet pass OVER the ball.

*20 pull ups/progression

Buy out

Hollow body holds 20 secs on 20 secs off x 5 rounds

Saturday 

Team wod @ 1000

Open gym @ 1100

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Week starting Monday the 13th of july 2015

colin and crampy

Monday - max effort lower body

Level 1 - 

Deadlift  5×5

Level 2 - 

Deadlift – 2 rm 

Conditioning/accessory

12 min Amrap 

21 double unders 

15 wall balls 

9 burpees 

200m run 

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

5 rounds for time 

15 KB swings (Russian) 24/16 

7 handstand push ups*

8 min cap 

*Level 1 scale – 10 perfect push ups  

Buy out  

Hollow body holds 20 secs on 20 secs off x 5 rounds  

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 12

Power clean + 2 front squat

Level 2 - 

EMOM 12

Front squat x 2 – 75%

Conditioning/accessory

Amrap 10 

200m run 

10 burpees 

rest 30 seconds exactly

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 -

Jerk – 2 rm 

Conditioning/accessory 

15 min Amrap 

50 double unders 

40 air squats 

30 sit ups

20 push ups 

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 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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