Crossfit Dublin workouts for the week


Sharing is Not-Caring

With the arrival of cold and flu season, many of you will at some point, find yourself sniffling and sneezing, sitting on the couch wondering if you should go in for a work out ?

I’ll answer with an emphatic – NO! For one very obvious reason, and another a little more selfish.

Firstly: A sick workout is a wasted workout.

When you get sick, and you start to feel tried, get the sweats or the chills, the aches, pains, coughs and sniffles, your body is hard at work marshaling its energy to rid itself of some foreign bacteria or virus. When its under attack, or threatened or stressed , your body’s main priority is getting well. Franning it up at the gym while sick will not only result in a mediocre performance, but it’ll take valuable resources away from your body’s recovery effort. So, one the one hand you get a crappy workout. On the other you stay sick longer.

And Secondly: Sharing is not-caring.

When you get sick and come to the gym, you bring along your sneezes, snot and phlem for the rest of us to enjoy. Coughing into your hand and touching barbells and pullup bars and chalk buckets…I’m pretty sure that’s how Typhoid got started.



Four sets of:
Front Squat x 4-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes


Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

Level 1 – 16/12



Take 15 minutes to build to a 1-RM Clean & Jerk


Five rounds for time of:
5 Shoulder to Overhead 60/40
10 Toes to Bar
20 Double-Unders



In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

Level 1 –
Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)

Rest 60 

Jump Rope Technique Practice x 45-60 seconds
Rest 60 sec


Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Burpees 15


Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Alternating Reverse Lunges with DBs x 10-12 reps each leg @ 2010
Rest 90 seconds
Overhead Press x 8-10 reps @ 2010
Rest 90 seconds


In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

Level 1 – 300m



Three rounds of:
Power snatch
Box jump 24″ box
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Level1 – 30/15, step down on Box Jumps , Jumping Pull ups

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