Workout of the day blog
Week ahead:
- Details
- Created on Tuesday, 26 April 2016 10:11
The week of training ahead:
Monday
Deadlift 5 sets of 4 reps
Accessory: Walking Lunges Or Pistol Progressions 3 x sets of 12 reps
Partner Met Con:
6 min AMRAP
5 Power Cleans 60/40kg Each
5 Burpees Over the Bar each
3 mins rest, then complete:
500m Row
25 Wall Balls
50 Double Unders/100 Skips
Person A complete full round before person B starts. Tag team mate for them to start the row.
Tuesday
EMOM 10 x 2 Reps
Push Jerk Or Split Jerk from the Rack
Accessory: Push up or Handstand Push Up Progressions 3 x sets of 12 reps
Met Con:
21/15/9
Thrusters 40/30kg
Toes To Bar
Box Jumps
Wednesday
Back/Front or Overhead Squat
Accessory: Bulgarian Split Squats 3x sets of 12 reps
Met Con:
3 Rounds of:
400m Run
7 Clean or Snatch 60/40kg
Thursday
Met Con:
20 min AMRAP
30 Double Unders/60 Skips
20 Kettlebell Swings
10 Push Ups Or Handstand Push Ups
1 Rope Climb
AB’S BLAST
Friday
Back/Front or Overhead Squat
Accessory: Lunges 3 x sets of 12 reps
10/9/8/7/6/5/4/3/2/1
Power Cleans 50/35kg
Burpee Pull Ups Or Burpee Jumping Pull Ups
Saturday
‘MURPH’ Or ‘½ MURPH’ Scale as required.
Sunday:
Ballyhoura Mountain Bike Trails
Monday
- Details
- Created on Monday, 25 April 2016 09:34
Deadlifts and a 'Partner Sprint Workout'. Speed is the name of the game
Monday
Deadlift 5 sets of 4 reps
Accessory: Walking Lunges Or Pistol Progressions 3 x sets of 12 reps
Partner Met Con:
6 min AMRAP
5 Power Cleans 60/40kg Each
5 Burpees Over the Bar each
3 mins rest, then complete
500m Row
25 Wall Balls
50 Double Unders/100 Skips
Person A complete full round before person B starts. Tag team mate for them to start the row.
WOD Friday
- Details
- Created on Friday, 22 April 2016 11:06
Chipper Friday!
WOD Friday:
Strength:...
Back/Front/Overhead Squat
Accessory: Weighted Step Ups 3x 10 each leg
Met Con: 'Chipper Friday'
70 Cal Row
60 Double Unders/120 Skips
50 Kettlebell Swings
400m Run
30 Toes To bar/Knee Raises
20 Walking lunges with Kettlebell
10 Burpees
5 Strict Pull Ups Or Muscle Ups.
Thursdays Workout:
- Details
- Created on Thursday, 21 April 2016 10:49
Todays workout:
AB's BLAST:
'The best AB's exercise is the one enscripted on the photo!!!'
...Conditioning:
As Many Rounds As Possible in 20 munites:
10 Push Ups Or Handstand Push Ups
1 Rope Climb
5 Thrusters 50/30kg
200m Run
Celtic Cup
- Details
- Created on Wednesday, 20 April 2016 09:00
The Celtic Cup Arena - the National Show Centre in Dublin. The event takes place this Saturday with 120 teams involved from all over Ireland. There will be 3 teams from CFM involved.
Muireann Kennedy Brendan Fleming Gerard McAuliffe
Dawn Farrell Anthony Barrett Mickley Flynn
...Maria Blumenthal Arturs Vitols Foal Mc
Best of luck to all competing!
WOD Wednesday:
Strength: Back/Front Or Overhead Squat
Accessory: Bulgarian Split Squat 3x10 reps
Conditioning:
20 min AMRAP
400m Run
15 Wall Balls
5 Hang Power Cleans 60/40kg
Annual Summer Barbeque!!!
- Details
- Created on Monday, 18 April 2016 15:48
SAVE THE DATE!!!
Annual CrossFit Mallow Members Summer Barbeque:
Saturday July 2nd 7.30pm 'til late! @ Majestic Business Park.
...Luceys Butchers Catering.
It's a few months away yet but planning for the Annual Summer barbeque at CrossFit Mallow has began in earnest.
It's going to be bigger and better than ever this year. It also counts as one of the Titan Fitness Challenges for 2016! - all work and no play makes Jack a dull CrossFitter!
Put the date in your diary and keep it free!
WOD Monday
- Details
- Created on Sunday, 17 April 2016 21:33
Titan Challange Series
- Details
- Created on Wednesday, 13 April 2016 10:18
The TITAN Challenge Series continues:
ALL FITNESS LEVELS WELCOME!
Mountain Biking in the Ballyhouras:
Choose from the beginner 7km or intermediate 17km route.
No helmet - no ride!
Bike hire available at centre.
Sunday May 1st. Meet at CrossFit Mallow at 9am.
The group will travel in convoy to the Mountain Bike trail centre in Ardpatrick. €5 to park in car park, shower facilities and bike wash available at centre.
Week ahead April 11th
- Details
- Created on Monday, 11 April 2016 09:19
Partner 'DT' to kick start the weeks training...
Monday
Deadlift 5 x 3 reps ‘touch and go’
Accessory: Weighted walking lunges 3 x sets of 20 steps
Met Con
Partner WOD:
Partner DT
5 Rounds of: 70/45kg
12 Deadlifts
9 Hang Power Cleans
6 Push Press/Jerk
Share out reps as needed.
Tuesday
Every 40 seconds for 12 minutes
1 x Clean & Jerk
Accessory: Push up or Handstand Push Up Progressions 3 x sets of 10 reps reps
Met Con:
21/15/9
Power Cleans 60/40kg
Box Jumps 24’’/20’’
500m Row to finish.
Wednesday
Back/Front or Overhead Squat
Accessory: Bulgarian Split Squats 3x sets of 10 reps
Met Con:
Partner WOD
20 min AMRAP
10 Front Or Overhead Squats 40/25kg
10 Toes To Bar
10 Dips Or 5 Muscle Ups
Thursday:
Met Con: 5 Rounds of:
3 mins; 1 min rest between rounds:
3 Thrusters 50/35kg
6 Pull Ups
9 Sit Ups
AB’S BLAST
Friday
Back/Front or Overhead Squat
Accessory: Lunges 3 x sets of 10 reps
Met Con:
500m Row/400m Run
50 Dumbell Snatch Heavy!
40 Kettlebell Swings 24/16kg
30 Wall Balls 30/20lb’s
Saturday
Snatch
Accessory: 3 sets of Pull Up Progressions or Muscle Up Progresssions
Met Con: TBC
April at CFM?
- Details
- Created on Thursday, 07 April 2016 12:25
What’s happening during April at CrossFit Mallow?
The ‘Titan Challenge Series’ continues: ‘12 varied fitness challenges over 12 months’
April 10th Sunday. 5km in Doneraile Park. 11.30am Run starts.
April 23rd Saturday. ‘ The Celtic Cup’ in Dublin. 3 Teams are entered from CFM.
April 30th Saturday WOD ‘Murph’ - Start your May Bank Holiday weekend off with a bang!
April Gym Programme:
Strength Training & Accessory:
The programing goal for April is to work on strength with plenty of squats and clean & jerk & snatch. There will be accessory included each day straight after the strength training that is designed to help develop movements such as the pull up/muscle up/ push up. Handstand push up etc. There is also single leg work such as lunges.
Conditioning:
Conditioning will vary greatly with fun outdoor workouts with tyres, sleds and sandbags and more running included. April will also see the return of partner and team workouts plus a mix of classic CrossFit short intense workouts.
With Summer just around the corner now is a great time to eat healthy nutritious food to reveal your strong, toned muscles being developed.
‘Put in a dedicated month of nutrition and training and you’ll reap the rewards all Summer long!’
April 4th
- Details
- Created on Monday, 04 April 2016 10:50
Monday
5 sets of 3 reps
Back/Front or Overhead Squat Or Deadlift
Accessory: Front racked or overhead lunge 3 x sets of 8 reps each leg
Met Con:
Partner WOD
5 Rounds each of:
10 Toes to bar
5 Power Cleans 60/40kg
30 Skips or Double Unders
Complete a full round before partner starts.
Tuesday
Every 30 seconds for 10 mins
1 x Clean & Jerk
Accessory: Push up or Handstand Push Up Progressions 3 x sets of 8-12 reps
Partner WOD:
18 min AMRAP
5 Push Press 60/40kg
7 Pull Ups
9 Wall Balls
Complete a full round before partner starts.
Wednesday
5 Set of 3 reps:
Back/Front or Overhead Squat
Accessory: Bulgarian Split Squats 3x sets of 8-12 reps
16 min AMRAP
400m Run
12 Box Jumps
12 Kettlebell Swings
1 Rope Climb
Thursday:
AB’s BLAST
Met Con:
The Chief:
5 Rounds of:
3 min AMRAP, 1 min rest between rounds:
3 Power Cleans 60/40kg
6 Push Ups
9 Air Squats
Friday
5 Set of 3 reps
Back/Front or Overhead Squat
Accessory: Front Racked or Overhead Lunges 3 x sets of 8-12 reps
Met Con:
3 Rounds of:
500m Row/400m Run/1 mile Bike
15 Thrusters 40/25kg
Saturday
Every 30 seconds for 10 mins:
1 x Snatch
Accessory: 3 sets of Pull Up Progressions or Muscle Up Progresssions
Met Con:
TBC
NEW FOUNDATIONS COURSE!
- Details
- Created on Tuesday, 29 March 2016 17:20
NEW Foundations Course for Beginners starts next Monday April 4th at 7.00pm at CrossFit Mallow.
Course runs Monday/Tuesday & Thursday at 7pm for 2 weeks. Class lasts 1 hour.
Beginners of any fitness level are welcome to attend. The Foundations Course for beginners is a gentle introduction to CrossFit. You will learn safe, correct technique on a variety of exercises and complete a short workout.
As you get to know CrossFit, the coaches will get to know you – your current fitness level, any previous injuries or medial conditions, your current diet and lifestyle.
An appointment will be made to meet a coach and have measurements recorded and a nutrition plan designed to suit your needs.
To enquire please contact Ger on 087 9047849 or call in to the gym at Majestic Business Park, Gooldshill, Mallow.
Further information is available on the ‘CrossFit Mallow App’ and website ww.crossitmallow.ie
The price of the course is €70 person which covers 3 classes per week until the start of May.
(2 weeks of the foundations course plus 2 weeks of CrossFit classes/An average cost of €5.80 per class)
CLOSED
- Details
- Created on Monday, 28 March 2016 09:45
GYM CLOSED EASTER MONDAY.
GET OUT AND USE YOUR HARD EARNED GYM FITNESS.
Happy Easter to all members!
April Gym Programming
- Details
- Created on Wednesday, 23 March 2016 11:35
April Gym Programme:
The programing goal for April is to work on strength with plenty of squats and clean & jerk & snatch. There will be accessory included each day straight after the strength training that is designed to help develop movements such as the pull up/muscle up/ push up. Handstand push up etc. There is also single leg work such as lunges.
Conditioning will vary greatly with fun outdoor workouts with tyres, sleds and sandbags and more running included. April will also see the return of partner and team workouts plus a mix of classic CrossFit short intense workouts.
With Summer just around the corner now is a great time to eat healthy nutritious food to reveal your strong, toned muscles being developed
April Strength Template:
Monday
Back/Front or Overhead Squat Or Deadlift
Accessory: Pistol Progressions 3 x sets of 8-12 reps
Tuesday
Clean & Jerk
Accessory: Push up or Handstand Push Up Progressions 3 x sets of 8-12 reps
Wednesday
Back/Front or Overhead Squat
Accessory: Bulgarian Split Squats 3x sets of 8-12 reps
Friday
Back/Front or Overhead Squat
Accessory: Lunges 3 x sets of 8-12 reps
Saturday
Snatch
Accessory: 3 sets of Pull Up Progressions or Muscle Up Progresssions
The Titan Challenge Series
- Details
- Created on Monday, 14 March 2016 09:08
What’s up next in The CrossFit Mallow Titan Series Of Challenges?
12 wide ranging Fitness Challenges over 12 months.
So far we have competed the 5km Race in Doneraile Park and 3 out of 5 CrossFit Open workouts.
Now that we are entering Spring time and the weather is improving we are going to get out and about for the next 3 challenges. I’m a big believer in using our hard earned gym fitness in the outdoors and countryside. We live in a wonderful country for outdoor activities and there is nothing more enjoyable or satisfying than to get out in the fresh air, being active and taking in the scenery.
The next Titan Challenges to be completed:
Saturday April 10th Doneraile Park 5km in Support of Mallow Ladies Football
Sunday April 24th
Mountain Biking in the Word Class Ballyhoura MTB Trails. There will be a short and long route to choose from. Bike hire is available at the bike centre.
http://visitballyhoura.com/index.php/mountain-biking/
May: Date to Be Confirmed
Kenmare to Killarney Trek - ‘Old Kenmare Road’
http://www.activeme.ie/guides/walks/kerry-way-stage-9-kenmare-to-killarney-walking-route-ireland/
June: Date to be Confirmed
Assault Obstacle Course in Ballyhouras. Date to Be Confirmed.
http://visitballyhoura.com/index.php/2014/10/03/new-ballyhoura-trim-trail-2014/
Saturday October 1st : Killarney Quest Adventure Race
Distances to suit ALL fitness levels from the 27km Sport to the Advance 60 km. Beautiful scenery to help you on your way!
March 14th
- Details
- Created on Sunday, 13 March 2016 16:18
The weeks training ahead:
WOD Monday
Strength:
Back Squat EMOM 10x2
Met Con:
15/12/9/6/3
Calorie Row
Box Jumps
Thrusters 42.5/30kg
Burpees
WOD Tuesday
Strength:
Push Press/Jerk Or Split Jerk EMOM 10x2
Met Con:
3 Rounds of:
1 Min Push Ups or Handstand Push Ups
1 Min Pistols Or Air Squats
1 Min Deadlifts 120/70kg
1 Min Rest
WOD Wednesday:
Strength:
Front Squat EMOM 10x2
Met Con:
14 min AMRAP
7 Pull Ups (Chest To bar)
7 Overhead Squats 42.5kg/30kg
7 Burpee Box Jumps
Thursday
St.Patricks Day - Gym Closed.
(Coaches will be in training so make contact with Ger, Niall or Tadgh if you would like to get a workout done)
Friday
Open 16.4
Sunshine!!!
- Details
- Created on Wednesday, 09 March 2016 08:52
Let the sunshine in!
Roller door open season for the next 6 months - training inside but it feels like being outside with fresh air and a nice view!
When the clocks go forward in a few weeks there will be more running in the workouts and we'll incorporate sleds, tyres and sandbags into the classes.
3 Eay Steps to success!
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- Created on Monday, 07 March 2016 10:54
Create and maintain the habits of the successful people.
Success comes to those that make a habit of fruit full pursuits. They ingrain good habits into their daily lives. It doesn’t come any easier to them than it does to the next person but what sets them apart is they become so habitual in their weekly routine that it becomes easier to be successful, to attain goals and keep moving forward.
3 Easy Steps to Wellness and Success
Prioritise the following 3 easy steps to wellness for one month and see where it takes you:
Number One: Sleep.
Get quality sleep every night for one month. Get to bed before 10pm on a week day and before 11pm on a weekend. Avoid eating 2 hours before bed and avoid more than 1 glass of wine or beer each evening. Ensure the room is completely dark.
Number Two:
Exercise a minimum of 4 times each week. At the start of the week pick the days that you will exercise and get it done no matter what. CrossFit, running, walking, cycling- the list is endless- the main thing is to move nearly every day. Humans are not designed to sit down all day in an unnatural environment such as an office, factory, school etc. We need to undo the accumulation of negative energy and stress and the best way to do that is to get moving in a natural way.
Number Three:
Eat like your grandparents used to.
Eat 3 square meals a day composed of real food. Eat fat - it won’t kill you but sugar might. Avoid processed ‘carb-age’. I never saw my grandparents eat a pizza or drink a can of coke, did you?!
Getting the basics right with sleep, exercise and nutrition will bring a sense of wellbeing and wellness. The more consistent you get the further along the ‘wellness continuum’ you will travel becoming healthier and fitter.
The basic pillars of sleep, exercise and nutrition cannot be skipped over in the pursuit of a healthy lifestyle. Are you searching for the ‘magic pill?’ – You’ve just discovered it!
At CrossFit Mallow we help create healthy habits, we educate on how to exercise safely and effectively. We focus on the pillars of success and getting the basic right. Surround yourself with 100 like minded people and success will come your way too.
WOD Monday
- Details
- Created on Sunday, 06 March 2016 18:36
A nice week of workouts ahead. Pick the days you are going to train and don't let anything get in the way of getting to the gym. You can have results or excuses...
The early morning 6.45am class is a fantastic time to workout. Nothing gets in the way at that time. If you get to bed before 10am then it's easy to rise early and start the day off in a great way. Sunrise is appox 6.30am these days and it's a beautiful part of the day that most don't get to see.
WOD Monday...
Front Squat EMOM 10 x 2
Met Con:
21-15-9
Thrusters 42.5/30kg
Box Jumps 24’’/20’’
Calorie Row
WOD Tuesday:
Strength:
Push Press/Jerk Or Split Jerk EMOM 10x2
Met Con:
‘Diane’
21-15-9
Deadlifts 100/60kg
Push Ups Or handstand Push Ups
WOD Wednesday
Strength:
EMOM x 10
High Pull Clean Or Snatch
Hang Clean Or Snatch
Full Clean Or Snatch
Met Con:
15 min AMRAP
2km Row
50 Pistols
30 Snatch 60/40kg
WOD Thursday:
Strength:
Bench Press EMOM 10x2
Met Con:
Met Con
3 Rounds of:
1 Min Wall Balls
1 Min Dumbell Snatch
1 Min Muscle Ups Or Pull Ups
1 min Rest
WOD Friday
Open 16.3
Open 16.2
- Details
- Created on Friday, 04 March 2016 09:30
Move over Dan Bailey!
Well done to Maureen Linehan and Der O Connor who both performed amazingly well in Open 16.2 this morning. They both successfuly completed the workout finishing the 5th Round to complete 430 reps each scaling to 95lb's and 55lb's. Neither Maureeen or Der are actually registered for the competition but that doesn't mattter, what matters is that they did the workout and gave it everything they had. Maureen set a Personal Record on the squat clean with 55l...b's during the warm up and then hit it for a whopping 55 reps in the next 18 minutes!! That is what taking taking part in the Open is all about.
Both Maureeen and Der barely finished Round 1 with just 2/3 seconds to spare but they picked up the pace for rounds 2 and 3 and finished well inside the time cap. During Rounds 4 and 5 they were hurting but they both dug in deep as the finish line was in sight. It was inspirational to watch!
Open 16.2 is a beautifully designed workout that will test all levels of ability and fitness. It's a great one to go head to head with someone of a similar level to you. Niall and Tadgh are going to go head to head - date and time to be confirmed...
Best of luck to everyone completing the workout this afternoon and this evening. Enjoy it!
WOD Tuesday
- Details
- Created on Tuesday, 16 February 2016 08:55
WOD Tuesday
Strength:
EMOM 10x 2 Front Or Overhead Squat
Met Con:...
'DIANE'
21-15-9
Deadlift 100/70kg
Handstand Push Ups Or Push Ups
Workouts for week beginning Feb 8th
- Details
- Created on Monday, 08 February 2016 10:12
WOD Monday:
The Dirty 30 Or Filthy 50.
Compare your time to first week in January
EMOM x10
Pistols
Pull Ups (Chest to bar)
Tuesday:
Strength:
EMOM 10 x 2/3
Power Cleans
Met Con: 42.5/30kg
3 min AMRAP
Complete 2 rounds of: 8 Overhead Squat/Front Squat, 8 Toes To bar
3 min AMRAP
Complete 2 rounds of: 10 Overhead Squat/Front Squat, 10 Toes To bar
3 min AMRAP
Complete 2 rounds of:12 Overhead Squat/Front Squat, 12 Toes To bar
3 min AMRAP
Complete 2 rounds of:14 Overhead Squat/Front Squat, 14 Toes To bar
Continue adding 2 reps per round for as long as possible.
Wednesday:
Go as far as you can in the following workout in 15 mins. If you complete round C start again with A.
A: 21/15/9
Calorie Row
Wall Balls
B: 15/12/9
Thrusters 42.5/30kg
Pull Ups
C: 9/6/3
Clean & Jerks 60/40kg
Bar Muscle Ups
AB’s Blast
Thursday:
Strength:
EMOM 10x2
Thrusters
Met Con:
14 min AMRAP
25 Cleans 70/45kg
50 Wall Balls
100 Double Unders
30 Muscle Ups Or Pull Ups and Dips
Friday:
Strength:
EMOM 10x 2 Split Jerk
Met Con:
21/18/15/12/9/6/3
Snatch 30/20kg (Please don’t drop the 5kg plates or empty bars!!!)
Box Jumps/Step Ups
EMOM x 10
Handstand Push Ups Or Push Ups
Double Unders
Saturday:
Back Squat EMOM 10x 2
Met Con:
‘Double Helen’
WOD Friday
- Details
- Created on Friday, 05 February 2016 09:26
Workout of the Day Friday:
15 mins to set a 1 rep Max Split Jerk
Met Con:
50 Calorie Row...
40 Pull Ups (Chest to bar)
30 Snatch 60/40kg
20 Burpees over the bar
100 Double Unders/200 Singles
WOD Monday
- Details
- Created on Monday, 01 February 2016 09:23
http://games.crossfit.com/workouts/the-open
WOD Monday:
Strength: EMOM x10: 2x Clean & Jerks. Increase weight every 2/3 sets.
Met Con: Open 15.3
14 min AMRAP ...
Rx'd:7 Muscle Ups 50 Wall Balls 100 Double Unders
Scaled: 50 Wall balls 200 Skips.
Doneraile 5km Jan 30th
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- Created on Sunday, 31 January 2016 20:21
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WOD Monday
- Details
- Created on Sunday, 31 January 2016 20:17
NEW HOODIES AND T-SHIRT PRICE LIST
- Details
- Created on Friday, 29 January 2016 10:43
NEW TANK TOP!
- Details
- Created on Thursday, 28 January 2016 16:11
NEW HOODIE!
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- Created on Thursday, 28 January 2016 16:10
NEW T-SHIRT DESIGN!!!
- Details
- Created on Wednesday, 27 January 2016 11:23
NEW T-SHIRT DESIGN!
Massive thanks to Neil Lucey for designing a very unique CrossFti Mallow Logo.
An edgy look that ties in hundreds of years of local history in the completely original design. Thank you also to Michael Kennedy for his input and ideas with the logo design. Resident Official CFM Fashionista Patsy Kelleher also gave her stamp of approval, so we are officially good to go!
...I wanted this T-Shirt to be the best CrossFit Mallow T-Shirt we have ever designed. This is the 6th batch of official CFM merchandise and without doubt it it the best by far. We've taken our time and got it right.
Wear with PRIDE!
Hoodies are also being designed and a female style tank top. They will be revealed this week. You can pre-order your own T-Shirt or Hoodie at cost price as soon as the T-Shirt Company finalise the total price.
The story behind the Original design by Neil Lucey and Michael Kennedy:
Neil Lucey:
The Image combines a face two deer, two swans and a river. The reason behind the Deer is that on the grounds of Mallow castle is one of two herds of white deer in Europe. Queen Elizabeth 1 donated two white deer as a gift because she had agreed to serve as Godmother for a daughter of the castle's lord. This was the beginning of what is now our herd of white deer.
The swan, which appears in the fourth quarter of the coat of arms, refers to the Irish name Magh Ealla, Plain of the Swan.
The face just looks cool!
The Motto
This appears on Mallows coat of arms, it means from fire and water. It refers to the sacking of the town carried out by British forces in September 1920 during the War of Independence and the fact that the lower parts of the town are subject to flooding from the river blackwater.
Michael Kennedy:
The motto "Per Ignem et Aquam" Per Ignem refers to the sacking of the town carried out by British forces in September 1920. During the Irish War of Independence, the town was the HQ of the North Cork Militia – known as North Cork Rifles. The town's RIC barracks was the only one captured nationwide during the war. In retaliation, several main street premises were subsequently torched by the British Army. The et Aquam referral is to the fact that the lower parts of the town were subject to flooding from the River Blackwater.
If you want to go Froningesque - Transivimus per ignem et aquam et eduxisti nos in refrigerium - Psalm 66:12 We went through fire and water, but you brought us to a place of abundance
The white deer are descended from a herd of white fallow deer, given to the Mallow Castle by Queen Elizabeth 1st.
WOD Thursday
- Details
- Created on Thursday, 21 January 2016 11:29
WOD Thursday:
Front Squat 5x3 at the same weight
Met Con:
21-18-15-12-9-6-3
Kettlebell Swing Russian
Box Jumps
Dumbell Snatch
EMOM x 10
ODD: Toes To Bar x 10
EVEN: Push Ups Or HSPU x 10
WOD Friday:
Strength: Push Press 5x3 at the same weight
Met Con:
5 Rounds of:
5 Clean & Jerks
5 Strict Pull ups and Dips or 5 Bar Muscle Ups
1 Rope Climb
EMOM x 10
ODD; 30 Double Unders
EVEN: 10 Pistols
WOD Saturday:
EMOM x 10
Snatch High Pull
Hang Snatch
Snatch
Back Squat 5x3 at the same weight
Interval Rowing
500m x 5, 2 mins rest.
WOD Thursday
- Details
- Created on Thursday, 14 January 2016 09:21
Believe you can and you're halfway there - Theodore Roosevelt.
As we approach the middle of the month you should be well on track to achieving your current goals. You can make great progress over the coming weeks and months so stay consistent and you'll get there.
I'm sure at the moment you can feel the benefit of healthy eating, exercising regularly and getting good sleep. You are treating your body the way it wants to be treated and it's responding accordingly.
...If anyone woud like to get measurements recorded you can still do so and continue the challange until Valentines Day.
WOD Thursday:
Front Squat 5x3
Met Con:
5 x 3 min rounds of:
3 Power Snatch or Power Clean
6 Burpees Over the Bar
9 Push Ups
Finisher: Max reps of Wall Balls in one set.
WOD Wednesday
- Details
- Created on Wednesday, 13 January 2016 09:31
WOD Wednesday:
10/9/8/7/6/5/4/3/2/1
Front Or Overhead Squat
Pull Ups
AB'S BLAST:
10/9/8/7/6/5/4
Toes To Bar
Sit Ups
30 seconds x 3
Hollow Hold
Side Plank
Plank
Finisher: Tabata Assault Bike
CROSSFIT ENDURANCE CLASS AT 7.00PM
Wear Hi-Vis clothing!!!
WOD Friday
- Details
- Created on Friday, 08 January 2016 10:37
Yeah! - 'it's Chipper Friday'
Boo! - 'not that kind of Chipper'
You won't become at Spartan in the Kentucky...but you just might at CrossFit Mallow!!!
...WOD Friday:
Push Press 5x3 increase weight for each set.
Met Con:
'Chipper Friday'
JANUARY
- Details
- Created on Monday, 04 January 2016 10:20
WHATS HAPPENING DURING JANUARY AT CROSSFIT MALLOW?
Daily Programming: Strength is 5x3 reps aiming to increase overall strength and develop lean strong muscles.
Conditioning: Long metabolic conditioning workouts aimed at increasing aerobic fitness, burning lots of calories and increasing base metabolic rate.
January Nutrition Challenge- ‘A Better You’
Measurements recorded the first week in January and re-tested first week in February. The workout test is the Filthy 50 or Dirty 30. Book in today to get measurements recorded.
The Titan series of Challenges begins:
Doneraile Park 5km Run January 30th. There will be group training sessions each Wednesday at 7pm and also at the weekend. Now is your chance to run your first 5km or improve your best time.
Speciality Classes:
Weightlifting: Monday at 7pm
Mobility: Tuesday at 6.15pm
Endurance: Wednesday at 7pm
How can we help you improve your fitness or nutrition?
Ask a member of the coaching staff to help you set goals for 2016.
January 2016
- Details
- Created on Sunday, 03 January 2016 10:59
WOD Monday
Strength:
Squat Clean 5x3
Partner Met Con:
20 min AMRAP
12 Toes to Bar
10 Kettlebell Swings (American)
8 Thrusters
Finisher: 50 Burpees
Post Stretch:
Hamstrings
Couch Stretch
1 min each.
WOD Tuesday:
Bench Press 5x3
Partner Met Con:
20 min AMRAP
15 Cal Row/Bike
15 Wall Balls
15 Push Ups
Finisher: 50 Burpees
Post Stretch:
Pec Stretch
Lat Stretch
Hamstrings
'The CrossFit Mallow Titan Challange 2016'
- Details
- Created on Sunday, 03 January 2016 10:53
‘The CrossFit Mallow Titan Challenge 2016’
2016 will be a year of setting challenges, aiming high and achieving goals.
The CrossFit Mallow Titan Challenge is a series of Quarterly tests. They will encompass of aspects of fitness. You will need to be truly ‘Cross-Fit’ to complete them all. You will be asked to step outside your comfort zone from time to time. If you complete 10 of the 12 challenges throughout the year you’ll receive a free Limited Edition CrossFit Mallow Titan Challenge T-Shirt - To be worn with pride as it will have been earned!
CrossFit Mallow Titan Challenge First Quarter:
It’s as easy as A,B,C!
I wouldn’t ask you to do anything that I’m not prepared to do myself so I’m going to lead from the front and complete all challenges with you. The Challenges for the first Quarter of 2016 are as follows:
A: Complete the Doneraile Park 5km Run on January 30th
B: Complete the 2016 WorldWide CrossFit Open. (An online CrossFit competition whereby you compete a workout each week for 5 weeks during late February and March and submit your scores onto the website. Last year almost 300,000 people took part making it the largest fitness event ever held. Scaling is permitted for beginner level athletes)
C: Ballyhass Lakes Day of Challenges. (Late March) There are numerous challenges and tasks that can be performed at Ballyhass Lakes in Castlemagner. It’s a fantastic facility right on our doorstep. You can choose your own challenges but I recommend doing the ones that you fear the most! Activites range from fishing to abseiling etc.
To register for the Titan Challenge first quarter please sign your name to the whiteboard on the back right corner of the gym.
Note there will be group training sessions held for preparing for the Doneraile Park 5km on Jan 30th.
The Challenge has been set, Are you tough enough to compete it?
SAVE €120!!!
- Details
- Created on Thursday, 31 December 2015 10:33
SAVE €120!! - 3 FREE PERSONAL TRAINING SESSIONS INCLUDED IN YOUR FIRST MONTHS MEMBERSHIP
Choose from the following Monthly Membership Subscriptions:
SILVER MEMBERSHIP: 2 CrossFit Classes Per Week €60 Per Month Subscription.
...GOLD MEMBERSHIP: 3 CrossFit Classes Per Week €70 Per Month Subscription.
PLATINUM MEMBERSHIP: Unlimited CrossFit Classes €90 Per Month Subscription.
STUDENT MEMBERSHIP €60 Per Month Subscription.
31 CrossFit Classes each week from early morning to late evening- NO BOOKING REQUIRED!
Mon-Fri: 6.45am/12.30pm/5/6/7/8pm
Saturday 10.30am
(The Full Class Timetable is also available on the CrossFit Mallow App)
To get started please contact Gerard McAuliffe:
Phone: 087 9047849
Email:
This email address is being protected from spambots. You need JavaScript enabled to view it.
Website: www.crossfitmallow.ie
Download the CrossFit Mallow App on Android and Apple devices
Gym Address:
CrossFit Mallow
Majestic Business Park
GouldsHill
Mallow
'Forging Fitness in Mallow since 2010'.
A dedicated Team of highly qualified, experienced coaches will guide you towards achieving your goals for 2016.
Christmas
- Details
- Created on Monday, 28 December 2015 11:09
Christmas Timetable
- Details
- Created on Friday, 18 December 2015 16:17
Christmas Timetable at CrossFit Mallow:
The gym is open over most of the Christmas period the only days it’s closed are:
Christmas Day
St. Stephens Day
New Years Day.
If anyone would like any changes to the timetable please let me know and you will be accommodated. For those that need their daily CrossFit fix bear in mind that coaches will be training most mornings/evenings so feel free to join in.
Christmas Timetable:
Thursday Dec 24th 6.45am/12.30pm Christmas Eve
Friday Dec 25th Closed Christmas Day
Saturday Dec 26th Closed St.Stephens Day
Sun Dec 27th Closed
Monday Dec 28th 12.30pm/5/6pm
Tuesday Dec 29th 12.30pm/5/6pm
Wednesday Dec 30th 12.30pm 5/6pm
Thursday Dec 31st 12.30pm 5/6pm New Years Eve
Friday 1st Jan Closed New Years Day
Saturday 2nd Jan 10.30am
Sunday 3rd Closed
Monday January 4th Full timetable resumes.
Merry Christmas and Happy New Year to all CrossFit Mallow members and their families from all the staff:
Ger, Suzanna, Tadgh, Niall, and Maria. We’ll be waiting for you in early January…
WOD Thursday
- Details
- Created on Thursday, 03 December 2015 11:13
Back Squat 5x5
Hollow Hold/Rock 30 seconds
10 Mins Headstand or Handstand practise
Met COn:
15/12/9
Overhead Squat Or Front Squat
Box Jumps
50 Double Unders Or skips.
WOD Wednesday
- Details
- Created on Wednesday, 02 December 2015 11:06
WOD Wednesday
A gentle aerobic paced workout to help those legs recover!
5 Rounds of:...
500m Row
10 Pull Ups Or 2 Rope Climbs
20 Kettlebell Swings
AB's Blast
50 Toes to bar
50 Sit Ups GHD Or Med ball
3 x 1 min Plank.
WOD Tuesday
- Details
- Created on Tuesday, 01 December 2015 15:31
Back Squat 5x5
Deadbugs
Met Con
Elizabeth
21-15-9
Power Cleans
Ring Dips
Finisher: 50 Burpees
CROSSFIT ANNUAL REVIEW
- Details
- Created on Monday, 30 November 2015 11:28
ANNUAL REVIEW
During the month of December i'd like to sit down with each and every one of you to discuss how 2015 went for you and to plan ahead for 2016.
We'll have a coffee and discuss your goals for 2016. Goal setting plays an important part in your development and potential for success.
...Here's a sample of what you could do in 2016:
Take part in the CrossFit Open (March)
Run the Mallow 10 (March)
Complete the Killarney/Dingle Adventure Race (Summer)
Run a 5km Race in Doneraile Park (Every few months)
Compete in the Filthy 150 or another CrossFit competition (October)
Climb Carrauntoohil. Anytime!
Cycle the Ring of Kerry (July)
Run the Cork Marathon (June) or Dublin (October)
Compete in a CrossFit competition. (Mostly Summer months)
DREAM BIG and work hard to get there. There is no limit to what you can achieve- only you set limits on yourself.
Other goals can include getting your first pull up or muscle up,dropping dresss/pants size or losing body fat etc.
To make an appointment to meet for a review please send a message on facebook or text 087 9047849 or book in while you are at the gym.
-Ger.
WOD Friday
- Details
- Created on Friday, 27 November 2015 10:21
FRIDAY TEAM THROWDOWN THIS EVENING FROM 6.30-8.30PM!!!
Over 30 CrossFitters from others gym are calling to take part. All CrossFit Mallow members are welcome, especially new comers. Team throwdowns are really good fun. The overall work load and volume is quite low as the work is spread across the team of 4 people. If you are currently sitting on the fence get of it and jump in! Just turn up at 6.30 ready to work out.
Normal CrossFit Class times today:...
6.45am
12.30pm
5.00pm.
Friday Night Team Throwdown Workouts:
SCALING ALLOWED
WOD 1:
As a team of 4 complete: Fran, Isabel Or Grace and Karen.
One athlete working at a time, share reps and work load as required. Scaling allowed.
WOD 2:
2 Athletes Complete: (One athlete working at a time)
1km Row
50 Burpee Box Jumps 24/20’’
The other 2 Athletes complete:
10 Muscle Ups on Rings Or Bar (If nobody on the team can do mu complete 10 x pull ups + Dips)
20 Handstand Push Ups
30 Toes To Bar
2 Rope Climbs
WOD 3:
3 Rounds of:
30 seconds on/off
Power Cleans Or Snatch
Kettlebell Swings
Dumbell Snatch
Hand Release Push Ups
SCALING ALLOWED!
WOD Thursday
- Details
- Created on Thursday, 26 November 2015 10:42
Back Squat 5x5
4 Rounds of:
1 min:
Rowing
Clean & jerk
Burpees
Pull Ups
1 min Rest.
WOD Monday
- Details
- Created on Sunday, 22 November 2015 11:28
Strength:
Power Clean 5x5 (Touch and Go)
Perform the Hollow Hold/Rock for 30 seconds between sets.
Partner Met Con:
5 Rounds for time of:
12 Wall Balls Each
10 Burpees Over the Bench Each
250m Row Each
Accessory:
Bulgarian Split Squat 3x10
Weighted Step Ups 3x10
WOD Friday
- Details
- Created on Friday, 20 November 2015 08:20
Strength:
Bench Press 5x5
L-Sit Hold 30 seconds between sets.
Met Con A:
15/12/9
Push press/Jerk
Pull Ups Or Rope Climbs 5/4/3
Met Con B:
15/12/9
Push Ups + Dips Or Muscle Ups
Toes To Bar
Finisher:
Tabata Assault Bike or Row
WOD Wednesday
- Details
- Created on Wednesday, 18 November 2015 10:26
10/9/8/7/6/5/4/3/2/1
Dumbell Snatch each arm
Toes To bar
Box Jump
kettlebell Swing (Overhead)
AB'S BLAST
WOD Friday
- Details
- Created on Friday, 13 November 2015 10:19
Strength:
Bench Press 5x5
Use the clock, perform a set every 2 minutes.
Hollow Hold 30 seconds between sets.
Met Con: EMOM x 5 Rounds:
1: 40 Double Unders/80 Skips
2: 10 Pull Ups/Ring Rows
3: 10 Push Ups/5 Strict Handstand Push Ups
4: 10 Toes To Bar
5: 3 Power Clean or Power Snatch Heavy.
WOD Thursday
- Details
- Created on Thursday, 12 November 2015 15:17
Strength: Back Squat 5x5
Met Con:
27/21/15/9
Cal Row
Dumbell Thruster
Burpee
WOD Wednesday
- Details
- Created on Wednesday, 11 November 2015 08:47
WOD Wednesday:
5 Rounds of:
20/25 Cal Row/Bike
25 Kettlebell Bwings (Russian)
10-25 Burpees
50 Toes To bar
50 Sit Ups
L-Sit 40sec/20 sec rest
Hollow Hold 40 sec/20 sec rest
WOD Tuesday
- Details
- Created on Tuesday, 10 November 2015 14:41
Strength:
Back Squat 5x5 (Every 2 mins)
Perform 40 second plank between sets.
Met Con:
3 Rounds of:
90 sec Cal Row
60 sec rest
90 sec Power Snatch/Power Clean
60 sec rest
90 sec Skipping/Double Unders
60 sec rest
Accessory:
Overhead Squat 3x8
Bulgarian Split Squat 3x8
WOD Friday
- Details
- Created on Friday, 06 November 2015 09:35
Strength: Back Squat 5x5
(Perform a 30 seconds plank between each set)
'Chipper Friday'
50 Dumbell Snatch
40 Kettlebell Linges
30 Pull Ups + Dips
20 Burpees Over The Box
10 Clean & Jerk 60/40kg
WOd Thrusday
- Details
- Created on Thursday, 05 November 2015 10:53
Strength:
Shoulder Press 5x5
Met COn:
5 Rounds of:
EMOM
5 Cleans
5-10Burpees over the bar
5 Thrusters
5-10 Handstand Push Ups
WOD Wednesday
- Details
- Created on Wednesday, 04 November 2015 09:17
Met Con:
4 Rounds of:
500m Row
20 Ketttlebell Swings 16kg
10 Burpees
1 Rope Climb
AB'S BLAST
12/1//10/9/8/7/6
Toes To bar
Sit Up (GHD)
30 seconds on/off:
Deadbugs
Hollow Hold
WOD Monday
- Details
- Created on Sunday, 01 November 2015 16:01
Strength:
Every 2 mins for 10 mins perform 5 touch and go deadlifts.
Deadlift 5x5
Met Con:
League Of Legends WOD:
18 min AMRAP:
Burpee Box Jumps
EMOM 4 x Cluster 50kg/35kg - scaled GTOH 40/30
Score = number of BBJ's (do not count Clusters)
Set the clock to countdown from 18 minutes. On 3 2 1 commence with burpee box jumps when the clock hits 17 minutes complete 4 x squat clean thrusters then straight back to BBJ's until the clock hits 16 minutes move to Clusters then back to BBJ's until 15 mins and so on.
Your score is the number of BBJ's only, DO NOT count Clusters.
Wednesday
- Details
- Created on Wednesday, 28 October 2015 09:51
Workout of the Day Wednesday
Partner 20 min AMRAP
5 Pull Ups Each
10 Push Ups Each...
15 Squats Each
3 Clean & Jerks Each
AB's Blast.
Bank Holiday
- Details
- Created on Monday, 26 October 2015 14:03
GYM CLOSED OCTOBER BANK HOLIDAY MONDAY.
Normal hours resume from Tuesday morning.
Workouts This Week
- Details
- Created on Sunday, 18 October 2015 16:45
WOD Monday:
Max Effort Lower:
15 mins to set a 1 rep Max Power Clean
Met Con:
3 Rounds of:
200m Run
15 Thrusters 50/35kg
10 Pull Ups/ Bar Muscle Ups
Accessory:
3 Rounds of Max Rep Wall Balls
3 Rounds of Max Rep Burpees over the bar at 100% Intensity
3 x 50 Double Unders
Tuesday:
EMOTM 10 x 3
Push Jerk/Push Press
Met Con:
3 Rounds of:
15 Push Press
15 Kettlebell Swings 32/24 kg Russian.
15 Burpees Over the bar
WOD
- Details
- Created on Saturday, 17 October 2015 09:48
WOD Saturday
5 Rounds of:
5 Power Cleans
10 Burpees Over the bar
400m Run.
Strength:
Back Squat 5x5
WOD Friday
- Details
- Created on Thursday, 15 October 2015 22:44
Max Effort Upper
1 Rep Max Split Jerk Or Push Press
'Partner Chipper'
As a pair complete:
100 Kettlebell Swings 24/16kg
90 Partner Wall Balls
80 Box Jump Overs
70 Push Ups
60 T2B
50 Pull Ups
400m Run (200m each)
30 Burpees
20 Dumbell Snatch
10 Sandbag Hill Runs.
WOD Thursday
- Details
- Created on Wednesday, 14 October 2015 15:58
WOD Thursday
EMOTM
Thruster x3
Met Con:
15/12/9/6/3
Clean/Snatch
200m Run Each Round.
Accessory:
Front Squat/Overhead Squat 5x3
Weighted Step Ups 3x8
Deficit Clean/Snatch Deadlift 3x8
WOD Wednesday
- Details
- Created on Wednesday, 14 October 2015 09:04
WOD Wednesday
3 Rounds of:
1 min:
Skipping...
Power Cleans
Box Jumps
Wall Balls
Sit Ups (GHD)
2 mins rest.
AB'S BLAST:
30 seconds on/off
Deadbugs
L-Sit
Hollow Hold Or Plank
50 Toes to bar or Knee Raises.
WOD Tuesday
- Details
- Created on Monday, 12 October 2015 22:40
Dynamic Effort Upper
EMOTM x10
Push Press/Push Jerk
Met Con:
Tabata:
Cal Row
Burpee
Push Press
Push Up/Muscle Up
Accessory:
Dumbell Shoulder Press 3x10
Dumbell Chest Press 3x10
Dumbell Single Ram Row 3x10
WOD Monday
- Details
- Created on Monday, 12 October 2015 10:46
Max Effort Lower
1 Rep Max Deadlift with perfect form.
Met Con:
Partner Met Con
20 min AMRAP
4 Thrusters
8 Pull Ups(Chest to bar)
12 Toes To bar/Sit Ups
WOD Friday
- Details
- Created on Friday, 09 October 2015 14:28
Max Effort Upper
15 mins to set a max effort push press/push jerk
50 Double Unders 100 Singles
40 Cal Row
30 KBS
20 Dumbell Snatch
10 Muscle Ups/Pull Ups +Dip
20 Dumbell Snatch
30 KBS
40 Cal Row
50 Double Unders 100 SIngles
WOD Thursday
- Details
- Created on Wednesday, 07 October 2015 21:10
Dynamic Effort Lower:
Every 40 seconds:
Intervals 1-5: 4x Thrusters
Intervals 6-10: 3x Thrusters
Intervals 11-15 2x Thruster
Increase weight every 5 sets.
Met Con:
20 mins
Odd min: 5-10 Burpee Box Jumps
Even min: 5 x Clean & jerk Or Snatch
Finisher: 500m Row
WOD Wednesday
- Details
- Created on Wednesday, 07 October 2015 09:50
5 Rounds of:
3 mins on/1 min rest between rounds:
20 Double Unders/40 Singles
15 Wall Balls
10 Pull Ups
5 Power Cleans 60/40kg
AB'S Blast:
20-15-10-15-20
Toes To Bar
Med Ball Or GHD Sit Up
WOD Tuesday
- Details
- Created on Tuesday, 06 October 2015 10:20
EMOTM 10x
Push Jerk x2
Met Con:
1km Row
50 Thrusters 20/15kg
30 Burpees
WOD Monday
- Details
- Created on Sunday, 04 October 2015 19:34
Max Effort Lower
Max Effort Snatch Or Clean
Partner Met Con:
20 min AMRAP
Run 200m
3 Snatch or Clean
5 Burpees Over the Bar.
Accessory:
Back Squat 5x3
Bulgarian Split Squat 3x8
GHD Deadlift 3x8
WOD Friday
- Details
- Created on Friday, 02 October 2015 08:16
'Yeah it's Chipper Friday!'
15 mins to set a max effort Push jerk.
Met Con: 5 Rounds of:...
10 Wall Balls
9 Toes To bar
8 Box Jumps
7 Pull Ups 9Chest To bar0
6 Kettlebell Swings
5 Burpees
4 Push Ups/HSPU
3 Power Cleans/Power Snatch
2 Front Squat/Overhead Squat
1 Dip/Muscle Up
Earn your carbs for the weekend!
WOD Wednesday
- Details
- Created on Wednesday, 30 September 2015 09:10
Tabata Interval:
Calorie Row/Bike
Thruster 40/25kg
Double Unders
Dumbell Snatch
AB'S BLAST
25-20-15-10
Toes To Bar
Med Ball Or GHD Sit Up
40 seconds on/off x 3:
Hollow Hold/Rock
Superman
Monday
- Details
- Created on Sunday, 27 September 2015 17:30
Max Effort Lower:
Back Squat 3 Rep Max
Partner Met Con:
16 min AMRAP:
5 Deadlifts each100/60kg
7 Burpee Pull Ups Each
9 Toes To Bar Each
Accessory:
Weighted Step Ups
Bulgarian Split Squat 3x8
GHD Deadlift 3x8
WOD Tuesday
- Details
- Created on Tuesday, 22 September 2015 08:11
EMOTM 10x 3
Push Press
Met Con:
21-15-9
Wall Ball
Kettlebell Swing
Strict Pull Up
Strict Dip
Accessory:
Dumbell Chest Press 3x8
Single Arm Row 3x8
50 GHD Sit Ups
WOD Monday
- Details
- Created on Sunday, 20 September 2015 22:19
Max Effort Lower
15 Mins to set a max effort:
Clean + Front Squat + Jerk
Partner Met Con:
20 min AMRAP
5 Push Ups Or Handstand Push Ups
5 Overhead Squats Or Front Squats
10 Toes To bar
15 Double Unders or 30 Singles
Accessory:
Deadlift 3x8
Bulgarian Split Squat 3x8
GHD Deadlift 3x8
Wednesday
- Details
- Created on Tuesday, 15 September 2015 20:56
Ab's Blast:
30 seconds on/off x 3
L-Sit Hold
Hollow Rock or Hollow Hold
Superman Hold
12/11/10/9/8/7/6/5
Russian Twist
Toes To Bar
GHD Or Med Ball Sit Up
Met Con:
3 Rounds of:
90 Seconds Dumbell Burpee
90 seconds Rest
90 seconds Power Snatch
90 Seconds Rest
90 Seconds Kettlebell Swings 24/16kg
90 seconds Rest
Finisher:
1 Minute Max Calorie Sprint. ALL OUT EFFORT!!!
Friday Night Lights!
- Details
- Created on Tuesday, 15 September 2015 10:10
FRIDAY NIGHT LIGHTS THIS FRIDAY @6.30-8.30PM!
All CrossFit Mallow members are welcome to take part. (Especially new members!)
3 Fun, Group workouts with teams of 4 athletes made up of members from different gyms. Scaling is allowed.
...CrossFit Return are sending 15 athletes.
CrossFit Ballincollig are sending 10 athletes.
CrossFit Great Island TBC.
CrossFit Mallow???
I expect anywhere from 50-60+ people to take part Friday evening. That will be the biggest number ever to take part in a group workout at CrossFit Mallow. It will be loud, energising and a lot of fun!
Note: there will be a normal CrossFit class at 5pm only on Friday. The rest of the evening will be the Friday Night Lights event. Get involved and have a fun evening, I guarantee you will be buzzing all weekend after it! Feel the fear and do it anyway!
How do I enter? Just turn up on time Friday evening and be ready to work out. Standards for WOD 1 commence at 6.30pm.
Tuesday
- Details
- Created on Tuesday, 15 September 2015 10:00
Dynamic Effort Upper
EMOTM 10x 2
Split Jerk Or Push Jerk
Met Con:
50/40 Cal Row
25 Wall balls
40/30
20 Wall Balls
30/25 Cal Row
15 Wall Balls
25/20 Cal Row
10 Wall Balls
Monday
- Details
- Created on Sunday, 13 September 2015 20:47
Max Effort Lower
5 Rep Max Back Squat
Partner Met Con:
16 min AMRAP
4 Cleans 80/50kg
8 Pull Ups (Chest To bar)
12 Box Jumps
Accessory:
Jumping Back Squats 5x5
Bulgarian Split Squat 3x12
GHD Deadlift 3x12
Saturday
- Details
- Created on Friday, 11 September 2015 10:57
Bench Press 5RM
Met Con:
20 min AMRAP
12 Kettlebell Swings 24/16kg
12 Sandbag Box Step Overs 24''/20''
12 Calorie Row
12 Toes To Bar.
Friday
- Details
- Created on Thursday, 10 September 2015 15:49
League Of Legends Workout:
18 min time Cap
Set a 1 Rep Max Clean & Jerk
then
80 Wall Balls
60 Burpees
40 Pull Ups
1 Rep Max Clean
Sclaed Workout
18 ins
1 Rep max Clean & Jerk
60 Wall Balls
50 Burpees
40 Jumping Pull Ups
1 Rep Max Clean
Thursday
- Details
- Created on Wednesday, 09 September 2015 15:36
Dynamic Effort Lower
Snatch Deadlift
Snatch Hang High Pull
Hang Snatch
Met Con:
'Isabel' Or 'Grace'
30 Snatches or 30 Clean & Jerks for time
60/40kg
Finisher:
500m Row for time.
Speciality
- Details
- Created on Wednesday, 09 September 2015 08:44
TWO MORE NEW SPECIALITY CLASSES ADDED TO TIMETABLE.
Starting next Monday Sept 14th @ 7.00pm Weightlifting Class.
Starting Wednesday Sept 16th@ 8.00pm Gymnastics Class.
Following on from the success of the Endurance Class, Mobility Class and Competitors classes there will be two more weekly classes added to the timetable.
A speciality Weightlifting class each Monday which will include:
-Snatch & Clean & Jerk Technique
-Video Analysis
- 'Special Exercises' from Dmitri Klokov.
-Book in to the class using the CrosFit Mallow App.
Gymnastic Class:
-Rings Skills and Drills: tuck/invert/forward and back lever/Muscle up drills.
-Handstand progressions
-Core strength and stability drills.
-Flexibility
-Book in to the class using the CrossFit Mallow App.
Note: A speciality Powerlifting class will also be added to the weekly timetable in due course. All of these classes are in ADDITION to the 6 daily CrossFit classes at 6.45am/12.30/5/6/7/8pm.
Wednesday
- Details
- Created on Tuesday, 08 September 2015 20:20
WOD Wednesday
AB'S BLAST
30 seconds on 30 seconds off x 3.
L-Sit Hold
Hollow Hold
Deadbugs
50 T2B
40 Sit Ups
30 Sledge Hammer Tyre Strikes. (30 off each side)
Met Con:
12 min AMRAP
5 Deadlifts 100/70kg
10 Box Jumps
15 Double Unders/30 Singles
Saturday
- Details
- Created on Monday, 07 September 2015 22:59
WOD Tuesday:
EMOTM 10x 2
Split Jerk
Met Con:
Tabata Interval; 20 secs on/10 off x 8 rounds.
Calorie Row
Thrusters 42.5/30kg
Sit Ups
Push Ups/Handstand Push Ups
Accessory:
Dumbell Shoulder Press 3x10
Dumbell Chest Press 3x10
Single Arm Row 3x10
Monday
- Details
- Created on Monday, 07 September 2015 12:13
Max Effort Lower
1 Rep Max Front Squat
Met Con:
The Filthy 50 Or Dirty 30
Saturday
- Details
- Created on Friday, 04 September 2015 17:08
WOD: '45 Seconds of Heaven!'
5 Rounds of:
45 secs on/15 off
Calorie Row
Power Clean 50/35kg
Box Jumps 24''/20''
Kettlebell Swings 24/16kg
Double Unders
75 second break.
Friday
- Details
- Created on Thursday, 03 September 2015 15:21
Max Effort Upper:
1 Rep Max Push Press
Met Con:
'Chipper Friday'
1km Row
60 Dumbell Snatch
50 Toes To Bar
40 Push Ups
30 Pull Ups (Chest to bar)
20 Burpees
400m Run
Thursday
- Details
- Created on Thursday, 03 September 2015 11:26
Dynamic Effort Lower:
EMOTM 10x
1 x Snatch Deadlift
1x Hang High Pull
1 x Snatch
Met Con:
5 Rounds of:
3 mins on 1 min rest:
5 Deadlifts
10 Wall Balls
15 Box Jumps
Continue each round where you finished the previous round.
App
- Details
- Created on Tuesday, 01 September 2015 10:41
INTRODUCING THE NEW
'CrossFit Mallow App'
Download now on to your Smartphone to check it out!
...Search for 'CrossFit Mallow'
Wednesday
- Details
- Created on Tuesday, 01 September 2015 10:25
WOD Wednesday
AB's BLAST
Hollow Hold 30 Seconds on/off x 3
Plank 30 Seconds on/off x 3
Deadbugs 30 Seconds on/off x 3
50 Sit Ups
50 Toes To Bar
Met Con:
4 Rounds of:
10 Cleans (Squat) 60/40kg
20 Kettlebell Swings American 24/16kg
30 Double Unders
Tuesday
- Details
- Created on Monday, 31 August 2015 15:23
Dynamic Effort Upper
EMOTM 10x 2/3 Push Press/Jerk
Met Con:
21/15/9
Bench Press (Bodyweight Bench Press)
Bar Muscle Ups (Sub Pull ups + Dips)
Monday
- Details
- Created on Monday, 31 August 2015 15:21
Max Effort Lower
M/E Hang Clean
Partner Met Con:
18 min AMRAP
200m Run Together
15 Partner Wall Balls Each
5 Power Cleans
Tuesday
- Details
- Created on Monday, 24 August 2015 22:04
WOD Tuesday:
EMOTM 10x2 Push Press
Met Con...
21/15/9:
Calorie Row
Handstand Push Ups
Toes To bar
Dumbell Snatch
Supplementary:
Bench Press 10x2 with bands and chains
Accessory:
Dumbell Chest Press 3x8
Dumbell Shoulder Press 3x8
Single Arm Row 3x8
New
- Details
- Created on Saturday, 15 August 2015 09:38
'I WILL IF YOU WILL!'
2 For the Price of 1 Offer!
To celebrate surpassing the 130 members mark recently, ...
CrossFit Mallow are providing the following offer to you and a friend:
Join up before the end of August and you will receive 3 Personal Training sessions and 1 Month of Unlimited Classes for the knock down price of €45 each.
Only 5 of these offers exist and when they're gone they're gone. To get yours call Ger on 087 9047849 or email This email address is being protected from spambots. You need JavaScript enabled to view it. or send a facebook message.
Join the fitness community building in Mallow Since 2010.
Staff qualifications include CrossFit Level 2 Coach, Sports Therapist, Sports Scientist, Chiropractor, Nutritionist, plus many more relevant fitness qualifications.
CrossFit Mallow, Majestic Business Park
www.crossfitmallow.ie
This email address is being protected from spambots. You need JavaScript enabled to view it.
Tues
- Details
- Created on Tuesday, 11 August 2015 16:01
WOD Tuesday
Dynamic Effort Upper
EMOTM 10x 2 Dumbell Split Jerk
(Min 1- 2 x Left Arm/ Min 2- 2 x Right Arm ...)
Met COn:
400m Run
9-6-3
Clean & Jerk 70/40kg
Pull Up + Dip/ Muscle Up
400m Run
Supplementary: Banded bench Press 10x2
Accessory:
Dumbell Shoulder Press 3x8
Dumbell Chest Press 3x8
Single Arm Row 3x8
Monday
- Details
- Created on Sunday, 09 August 2015 21:03
WOD Monday:
Max Effort Lower
Build up to a 5 rep max touch and go Deadlift with perfect form.
Accessory:
Dumbell Bulgarian Split Squat 3x8
Met Con:
500m Row
60 Wall Balls 20/14lb's
50 Dumbell Snatches (Alternating arms-no dropping dumbells!)
40 Box Jumps 24''/20''
30 Burpees
20 Toes To bar
10 Pistols (Single Leg Squats)
Supplementary: 5RM Hang Squat Clean
Accessory:
Clean High Pull 5x3
Front Squat 5x5
WOD
- Details
- Created on Thursday, 06 August 2015 23:37
WOD Friday
Max Effort Upper
Bench Press 5 Rep max
Accessory:
Dumbell Chest Press 3x8
Dumbell Barbell Row 3x8
Met Con:
21-15-9
Ring Push Ups
Pull Ups (Chest To Bar)
Toes To Bar
Finisher:
50 Burpees For Time.
WOD
- Details
- Created on Thursday, 06 August 2015 23:34
WOD Thursday
Plyometrics for warm up: Kneeling squat jumps/Seated Box Jumps
EMOTM x10
1 x Snatch Or Clean High Pull
2 x Snatch Or Clean
Met Con:
100 Double Unders Or 200 Skips
21-15-9
Deadlift 100kg/70kg
Lateral Bar Hop Burpees
100 Double Unders or Skips
Accessory:
Front Squat 5x5
Bulgarian Split Squats 3x8
Weighted Step Ups 3x8
Wed
- Details
- Created on Wednesday, 05 August 2015 09:47
WOD Wednesday
Ab's Blast 12/11/10/9/8/7/6
Toes to Bar
Med Ball Or GHD Sit Up
Met Con: 14 min AMRAP
Partner WOD:
15 Wall Balls Each
10 Burpees Each
5 Thrusters Each 45/30kg
Monday
- Details
- Created on Sunday, 19 July 2015 20:58
Max Effort Lower:
M/E Front Squat
Met Con:
Partner AMRAP
16 min AMRAP
3 Squat Cleans
5 Burpees Over the barbell
15 Sit Ups
Supplementary:
3 RM Hang Clean
Accessory:
Deadlift 3x10
Weighted GHD Barbell Sit Ups 3x10
GHD Good Mornings 3x10
Closed
- Details
- Created on Sunday, 02 August 2015 18:22
GYM CLOSED BANK HOLIDAY MONDAY AUGUST 3RD.
Normal hours resume Tuesday morning.
May
- Details
- Created on Sunday, 24 May 2015 20:00
|
Monday |
|
Max Effort Lower Max Effort Power Clean |
|
Partner Met Con 20 min AMRAP 30 Double Unders 10 Burpees 5 Power Cleans Touch and Go. |
|
Supplementary Max Effort Hang Snatch
|
|
Accessory Clean High Pulls 5x3 Squat with Safety Squat Bar 5x3 Nordic Falls 3x8 |
|
Tuesday |
|
Dynamic Effort Upper/Speed Day EMOTM 10x 2 Split Jerk |
|
Met Con In 6 mins complete 90 seconds of Power Snatches 400m or 800m Run, Rest for remainder of 6 mins. Repeat with Clean & Jerks and Wall Balls
|
|
Supplementary EMOTM 10x2 Football Bar Bench Press with Bands |
|
Accessory Shoulder Press 3x8 Barbell Row 3x8 Weighted/Ring Dips 3x8 Rear Delt Raise 2x20
|
|
Wednesday |
|
Met Con + AB'sBlast
A: 7 mins Run 400m AMRAP Thrusters 50/30kg 2 mins rest 400m Row AMRAP Clean & Jerk 50/30kg 2 mins rest C: 7 Mins 400m Run AMRAP Burpees
|
|
Skills 5 Rounds of: 10 Pistols 5 Metre handstand walk 3 Rope Cimbs
|
|
Thursday |
|
Dynamic Effort Lower EMOTM 10x1 Snatch Deadlift Snatch High Pull Hang Snatch |
|
Met Con ‘Elizabeth’ 21-15-9 Clean 60/40kg Ring Dip |
|
Supplementary EMOTM 10x1 Clean Deadlift Clean High Pull Hang Clean
|
|
Accessory Cambered Bar Back Squat 5x3 Front Racked Lunges 3x8 GHD Back Ext 3x8
|
|
Friday |
|
Max Effort Upper Max Effort Bench Press
|
|
Met Con |
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