WODS and Latest News

Strength.

Weighted pull up 4 x 6

Conditioning.

100 wall balls with 5 burpees omem 9/6kg 10’/9′

Begin workout with 5 burpees

Skill

7 sets hang power snatch + hang snatch.

Conditioning

CrossFit Open workout 11.1

10min amrap

30 double unders

15 power snatch 35/25kg

Strength

Back squat
5 x 5 @ 80%

Conditioning

7min amrap
15 kettlebell swings (vertical pull) 24/16kg
10 box jump 24/20

Strength

Snatch grip deadlift

12min work up to heavy 3 rep

Conditioning

12min amrap
3 wall walks
6 deadlift 100/70kg
9 toes to bar

Check out the video of Eve and Paula doing toes to bar in preparation for the CrossFit Open.

trim.oVsLfy

Here is just a few reasons why you should enter the 2014 CrossFit Open.

1. It’s fun.
There will always be a workout we hate but at the end of the day this is what we love doing. Working out with friends!!

2. Chances are you will probably surprise yourself.
There are 5 workouts in the open. Chances are there will be something in there you are good at and will excel at.
We are all good at something. Remember that!!

3. You are capable of more than what you think.
Go to any box and there will always be stories of crossfitters of all levels who have went beyond what they thought they were capable of. Be confident in yourself!!

4. You will inspire others.
Yes, you can inspire others. The fact that you put your heart and soul into a 7min burpee workout or done for reps with what was your 1rm will be inspiration for others to do the same.

Get signed up and see what you can really do with your fitness.

Strength

Barbell lunges
8,8,8,8,8 (4 each leg)

Conditioning

3min amrap
6 thrusters 35/25kg
6 sit up

1min rest

Repeat 3min amrap

Skill

Pick a gymnastic skill from the whiteboard to work on

Conditioning

25-20-15
Chest to bar
Hand release push up

Do 25 double unders between each set

Strength

Strict press
12min work up to a heavy 3 rep

Conditioning

CrossFit open workout 13.2

10min amrap
5 shoulder to overhead 52.5/35kg
10 deadlift 52.5/35kg
15 box jump 24/20

We are delighted to have two CrossFit Coleraine athletes competing at Raising the Bar masters competition in Cardiff this April.
Darren Quigg and Eve Flack completed 2 qualifiers to gain their place, with Eve qualifying 7th and Darren qualifying in the top 3rd out of all the athletes. This will be Darren’s first time at the event and Eves second, last year achieving a place in the semi final and placing 8th overall. Qualifying and attending our first competition is extremely exciting for CrossFit Coleraine and both athletes will be training hard between now and April to prepare for the event. Please give them all your support and encouragement! 🙂

Strength

Back squat
5 x 5 @ 75% of 1RM

Conditioning

10min omem
Odd min 20 wall ball 9/6kg 10’/9′
Even min 15 burpee

If you fail omem then continue workout as amrap