crossfitwaterford crossfitwaterford

1,134 posts   2,493 followers   711 followings

CrossFit Waterford  Tom Dunphy Online fitness coach Owner of CrossFit Waterford est. 2010 Owner of The Irish Fitness Championships est. 2012 0852119780 or DM for enquires

RX WORKOUTS 4 AND 5 (day 1)

1K ROW
400 METER RUN
400 METER SLED PULL 25/15KG
400 METER RUN
1K ROW

The first 1k row time is event 4 and the combined row/run/pull/run/row time is event 5.

#ohshit #engine #endurance #irishfitnesschampionships #crossfitwaterford #crossfit #waterford

Another good session at the track from the comp crew

#2weeksout #irishfitnesschampionships #crossfit #waterford #crossfitwaterford #bluesky

Burpees on the dancefloor for this years IFC afterparty
Venue: The Kazbar

Date: Sunday the 8th of July
Time: 8pm til late....... πŸ•ΊπŸ•ΊπŸ•ΊπŸ’ƒπŸ’ƒπŸ’ƒπŸ€ΈπŸ€ΈπŸ€Έ

RX WORKOUT 2 (day 1)

AMRAP 3 MINUTES

6 handstand pushups
4 D-ball cleans 40/30kg
2/1 ring muscleups

2 ring muscleups per round for males and 1 ring muscleup per round for females

#irishfitnesschampionships #muscleups #handstandpushups #dballcleans #crossfit #waterford #crossfitwaterford

How heavy can you lift and how fast can you run????? Workouts 1 and 2 for scaled/intermediate/masters

0 to 4: - 1 rep max ground to overhead (as many attempts as you like)
4 to 5: - rest
5: - 400 meter run for time

#cleanandjerk #400meterdash #irishfitnesschampionships #crossfit #waterford #crossfitwaterford

Shout out to Tay and all the other Muslims on training through Ramadan!!! Training in this weather is tough enough without the no food and water bit, you are a stronger man than me bro, i salute you!

#ramadan #whatramadan #crossfitmuslim ##crossfit #waterford #crossfitwaterford

Just over 2 weeks out from this years Irish Fitness Championships.
How is everyones prep going??? #irishfitnesschampionships #crossfit #waterford #crossfitwaterford

We are delighted to have RXD.IE on board for this years IFC. Micheal and the guys have donated some great prizes from XEndurance for the winners of every division.
Head over to their website and check out all the other training essentials they supply.

@rxd.ie
#irishfitnesschampionships #crossfit #waterford #crossfitwaterford

Todays 630am class in hyperlapse πŸ’ͺπŸ’ͺπŸ’ͺ We run a 630am class Monday to Friday and offer a 20% discount on our unlimited package for training at this time. Do your workout, grab a shower and go straight to work and you will have your evening to yourself once you finish. Message us now for more info on getting started.

#crossfitwaterford #waterford

I wonder will he be running the show in 20 years time? πŸ€”

#bossbaby #irishfitnesschampionships #4weeksout #crossfitwaterford #waterford

Most Popular Instagram Hashtags