Crossfit Dublin WOD

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Guys Dave(above) will be filling in for me while i am away for December.Dave has been training and coaching crossfit for the last 2 years.He is a purple belt in Brazilian jujitsu so any of you interested in trying it ask him while he is here

The details for this Saturdays  in house comp are

  • It will be a 2 event comp testing both strength and work capacity
  • The first workout will start at 8am for athletes who usually scale there workout of the day
  • The second workout will kick of at 9am for the RX athletes
  • Event 2 starts at 12am for the scaled and 1am for RX

Later on we will have CFD Xmas party , it starts at 7.30 in sam sara on Dawson street,get ready for tabata beer shots. Please give you name to me or Dave if you want to take part on Saturday , If your not taking part in the comp but you want to train come to the 8am session.

Guys our 30 day eat right paleo challenge ends today , I hope you now can see all the benefits to healthy eating and what a positive change it can make  your life.We have a lot more knowledge about what we should be eating and why. Sir Francis Bacon said “knowledge is power” , so now that you have the power , you should use it!

Strength
Press
work up to a new 3rm in 20 mins

Met con
Max Rounds in 10 Minutes:
5 Strict Pull-Ups
10 Push Presses @ 45/30kg
15 burpees

Strict pull-ups are chin over bar. Any grip on pull-ups is fine.

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