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CrossFit Coleraine

Retest in pull program

2 weeks in and the pull up program is proving to be a great success. Those who have retested this week have seen great gains so much so that they have surpassed their original target. Still 4 weeks left to make further improvements.

Well done to John, Mary and Glynis who are showing the way for those who have yet still to retest this week.

I would like to commend those participating in the program for their tenacity as they have been following a specific program that requires dedication and commitment, and are now reaping the rewards.

Well done.

Using MindBody

MindBody instructions.
When you click into MindBody, you will see CrossFit Derry, don’t worry you are in the right place!
* go to the tab that says ‘CrossFit Derry’ top right, click on it and select ‘CrossFit Coleraine’.
* if you are completely new to MindBody go to , ‘sign up!’.
* go to the right set of name boxes, ‘new to the site?’ And put in your name.
* if admin has already created an account for you your name will pop up with ‘this is me!’ Next to it. If correct click on and follow instructions.

Today’s WOD 23rd January 2014

Skill/Strength

7 Sets of:
Hi hang clean (hips) + Hang clean (knee) + Power jerk

Conditioning

5 Ground to overhead
30 Double unders
30 Toes to bar
5 GTOH
20 Double unders
20 Toes to bar
5 GTOH
10 Double unders
10 Toes to bar
5 GTOH

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