Rory goes to Ireland

December 22, 2017



Hey everyone,


One of the coolest things about CrossFit is that there is an ever-expanding network of affiliate gyms worldwide.  You might be surprised to see that even in countries you wouldn't expect leisure fitness to thrive, you might find a crossfit box and a bunch of people crushing the workout "Fran".


It's become something of a pastime to visit boxes in cities and countries you visit.  Each box definitely has it's own flavour however the communities are generally pretty much the same - a bunch of people are looking to get better and more fit while having fun doing so.


There's a neat video log of CrossFit Games host Rory McKernan's recent visit to Ireland up on Youtube right now.  He's tracing some of his ancestors in the old country and getting a feel for the vibe of CrossFit on the Emerald Isle.  There are three videos in the series, the first of which is below.  Check it out!









WARM-UP:  5 min AMRAP:  1 shuttle run lap, 3 KBS, 2 shuttle run laps, 5 kbs, 3 shuttle run laps, 7 kbs...



SKILL WOD [SCORE]:  5 sets of:  2 power cleans, 3 front squats


Build as you go to the heaviest weight you can execute with great form.  You have 30 seconds to complete the lifts and 1:30 between sets!





This is simple yet deadly.  Work with a partner, switching every minute.  Time cap 20 min.


Rx:  Complete 150 burpees, starting each minute with a 10/15 calorie row.


Partner 1 rows 10-15 cals then in the remaining time in the first minute, performs as many burpees as possible.  As soon as the minute turns over, the second partner goes.  Keep a running total of the burpee count and stop when you get to 150 reps!


FG:  Scale to 100 burpees, 8/12 calories on the row


Tg:  Scale to 75 burpees, 8/12 calories on the row

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