For everyone taking part in the Whole 30 Nutritional Reset, you can do your pull up and burpee test today, tomorrow or Sunday. Do it before class starts and make sure to write your score on the whiteboard.

Deadlift: 3X10 – heaviest possible, rest 3 full minutes.

Colm: 160Kg (180Kg 1RM)
Will: 190Kg (226Kg 1RM)

-then-

For time:

30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees

*Strict 20 minute cap.

Preparing for the CrossFit Open: Lesson 1 – TJ Murphy

Awesomeness

Awesomeness

Well done on a FANTASTIC January! Check out all the awesome PRs you’ve achieved this month:
1. Marcus – 60Kg Snatch
2. Marcus – Muscle Up!
3. Ian – 110Kg High Bar Back Squat (HBBS)
4. David Q – 85Kg HBBS
5. Rach – 87.5Kg HBBS
6. Colm – 2:59 “Isabel”
7. Sarah – 42.5Kg Snatch (Dec)
8. Sarah – 2 Kipping Pull Ups
9. Lou – 60Kg HBBS
10. Emma W – 100 Burpees in 7 minutes
11. Emma W – 15 Unbroken Pull Ups
12. Niamh – 65Kg HBBS
13. Jenny – 30Kg HBBS
14. Tom – 95Kg Power Clean & Push Jerk
15. Eimear – 87.5Kg HBBS
16. EOC – 135Kg HBBS
17. Simon – 140Kg HBBS
18. Eoin W – 45Kg Snatch
19. EOC – 95Kg Power Clean & Push Jerk
20. EOC – 65Kg x 2 Hi Hang Snatch
21. Laurence – 105Kg HBBS
22. Adrian L – 100Kg HBBS
23. Siobhan – 67.5Kg HBBS
24. Ken McG – 160Kg HBBS
25. Eric – 110Kg HBBS
26. Eric – 80Kg Power Clean & Push Jerk
27. Eric – 60Kg Snatch
28. Nadia – 5:11 “Baseline” as rx’d
29. Eric – 32Kg Kettlebell Swings in a metcon
30. Siobhan – 11:42 “Baseline” (Blue/13)
31. Elaine – 8:53 “Baseline” (Blue/9)
32. Carol – 13:31 “Baseline” (FULL Push Ups & Blue/13)
33. Siobhan – 80Kg Deadlift
34. Siobhan – 57.5Kg Front Squat
35. Eimear H – 52.5Kg Power Clean & Push Jerk
36. Diarmaid – 95Kg Power Clean & Push Jerk
37. Vicki – 45Kg Power Clean & Push Jerk
38. Ken – 70Kg Snatch
39. Colm – 85Kg Power Snatch (5Kg PB)
40. David Q – 5:25 “Baseline” (Pink/10)
41. Ken McG – 6:55 “Baseline”
42. Laura McG – 12:15 “Baseline”
43. David Hickey – 72.5Kg Snatch
44. Emma C – 7:35 “Baseline” (Blue/10)
45. Emma C – 57.5Kg Power Clean & Push jerk
46. Emma C – 85Kg Front Squat
47. Emma C – 40Kg Snatch –> 45Kg Snatch!
48. Rach – 50Kg Snatch
49. Leah – 9:54 “Baseline” rx’d!
50. Leah – 4 Unbroken Pull Ups
51. Devon – 9:48 “Amanda”
52. David Hickey – 24:25 “Amanda”
53. Rach – 42.5Kg Hang Snatch
54. Rach – 6 Touch ‘N’ Go Deadlifts @ 85Kg
55. Rach – 45Kg Hi Hang & Hang Snatch
56. Rach – 80Kg Front Squat
57. Kev – 40Kg Hang Snatch
58. Adrian L – 100Kg Deadlift
59. Lorraine – 7 Unbroken Pull Ups
60. Gemma – First Double Under
61. Lorraine – 50Kg 20RM Low Bar Back Squat
62. Kev – 70Kg 20RM Low Bar Back Squat
63. Colm R – 80Kg Power Clean & Push Jerk
64. Simon McC – 65Kg Power Clean & Push Jerk
65. Shane H – 45Kg Snatch
66. Ros – 37.5Kg Good Morning (31 weeks pregnant!)
67. Emma W – 62.5Kg Power Clean
68. Emma W – 60Kg Power Clean & Push Jerk
69. David Hickey – 90Kg Power Clean & Push Jerk
70. Kev – 85Kg Power Clean & Push Jerk
71. Dee C – 41.5KG Power Clean & Push Jerk
72. Glen – 67.5Kg Clean & Jerk
73. Ian – 50Kg Snatch
74. Nadia – 35Kg Snatch
75. Colm – 155Kg HBBS
76. Nadia – 13 rounds, 4 push ups in “Cindy”
77. Hollie – 62.5Kg Front Squat
78. Eoin O’K – 65Kg Snatch
79. Niamh – 57.5Kg Front Squat
80. Sarah – 92.5Kg Front Squat
81. Lorraine – 57.5Kg Front Squat
82. Devon – 110Kg Clean
83. Colm – 121Kg Clean & Jerk (6Kg PB) – still 4Kg off JOH’s 125Kg :)
84. Pete McD – 100Kg Front Squat
85. Pete McD – Kipping Handstand Push Ups
86. Buns of Steel – Touched my Toes!
87. Buns of Steel – 40Kg Power Snatch
88. Sergio – 5 Muscle Ups
89. Sergio – CrossFit Level 1
90. Liz O’C – Arse Healing Nicely (sic)
91. Kevin – Consecutive Double Unders
92. David Q – 45Kg Snatch
93. JOH – 85Kg Snatch
94. Marcus – 85Kg Front Squat
95. Mikael – 120Kg Ground to Overhead
96. Nick – 72.5Kg Power Clean & Push Jerk
97. Niall – 80Kg Power Cleans & Push Jerk
98. Wendy – 2x Double Unders in a row
99. Chris – 90Kg Power Clean & Push Jerk
100. Jenny – 23.5Kg Power Clean & Push Jerk
101. Niamh – 42.5Kg Clean & Jerk
102. Kev – 47.5Kg Snatch
103. Nick – Kipping Chin Ups
104. Derek – 160Kg Front Squat
105. Derek – 122.5Kg Clean & Jerk
106. Jim – First Pull Up!!
107. Marcus – 75Kg Power Clean & Push Jerk
108. Marcus – 70Kg 20RM Low Bar Back Squat
109. Andy P – 60Kg Snatch
110. Rach – 40Kg 2 Rep Hi Hang Snatch
110. Kev – 42.5Kg 2 Rep Hi Hang Snatch
111. Siobhan – 27.5Kg 2 Rep Hi Hang Snatch
112. Jenny – 20Kg 2 Rep Hi Hang Snatch
113. Shane H – 37.5Kg 2 Rep Hi Hang Snatch
114. Kev – 45Kg Hi Hang Snatch
115. Kev – 1st Toes to Bar
116. Chris – 1st Muscle Up
117. Laurence – 95kg Front Squat
118. Sarah – 17 Unbroken Double Unders
119. JOH – 142.5Kg Front Squat
120. Jenny – 42.5Kg Deadlift x 2
121. David Hickey – 100Kg Front Squat
122. Nick – 80Kg Front Squat
123. Hollie – 30Kg Snatch
124. Pete Phillips – Married rx’d
125. Sarah Phillips – Married PR