WODS and Latest News

Skill/Strength

12mins work up to a heavy clean & power jerk

Conditioning

‘Grace’
30 clean & jerk for time

Skill/Strength

Push jerk
12min work up to heavy 2 reps

Conditioning

10min amrap

7 single arm kettlebell thrusters 24/16kg
7 toes to bar
7 push up

Strength

Good mornings
10,10,10

Conditioning

3 rounds
60sec max effort muscle up (chest to bar)
60sec max effort wall ball 9/6kg 10’/9′
60sec max effort ground to overhead with plate 20/10kg
60sec rest

Score is total reps

Skill/Strength

7 x 1 hang snatch + snatch

Conditioning

15-12-9
Hang power snatch 52.5/35kg
Burpee box jump 24/20

Skill

Pistols (single leg squats)

Conditioning

2 x 6min amrap

5 hspu
10 pistols (alternating 5 each leg)
20 kettlebell swings 24/16kg

2min rest between amraps

Skill/Strength

7 x 2 hang power clean + power clean

Conditioning

3 rounds for time
40 double unders
20 pull up
10 ground to overhead 52.5/35kg

Just want to say well done to everyone and also how proud we are of what you’s have achieved in the 1st month at CrossFit Coleraine. The hard work and commitment you have shown in your training is evident in the workouts and along with pb’s in weightlifting, gymnastics. Keep up the hard work!!!

Gillian 5rm back squat 60kg
3rm front squat 55kg
Power clean 42.5kg
John 5rm back squat 100kg
3rm clean grip deadlift 120kg
5 strict pull up
Laurence 3rm front squat 130kg
1rm back squat 170kg
Mary 5rm back squat 45kg
1rm back squat 55kg
Power clean 35kg
3rm front squat 47.5kg
Headstand
Wall walk
Partial chin up
Darren 5rm back squat 110kg
1rm back squat 130kg
Glynis 1rm back squat 70kg
6 pull up
Claire 2rm split jerk 37.5kg
Ann Marie 1rm back squat 72.5kg
5rm back squat 57.5kg
Power snatch 35kg
Sarah 5rm front squat 70kg
1rm deadlift 105kg
Grace 1rm back squat 72.5kg
Clean&jerk 55kg
Ohs 45kg
Power snatch 42.5kg
Strict pull up
Mark 3rm back squat 35kg

Strength

Back squat
5 x 5 @ 70% of 1 RM

Conditioning

7min ladder (going up in 3’s)

Front squat 52.5/30kg
Box jump 24/20

Complete 3 front squat and 3 box jump, then 6, then 9 etc.

Strength

10min to work up to a heavy 3 rep close grip floor press
Then
Max effort @ 70% of heavy 3 reps

Conditioning

50 wall ball 9/6kg
40 kettlebell snatch 24/16kg
30 box step up’s 20″
20 sit up
30 box step up’s
40 kettlebell snatch
50 wall ball

Skill/Strength

Snatch grip RDL’s

Conditioning

Death by bar jumping burpees

0-1min 3 bar jumping burpees
1-2min 6 bar jumping burpees
2-3min 9 bar jumping burpees
3-4min 12 bar jumping burpees
4-5min 15 bar jumping burpees
5-6min 18 bar jumping burpees
6-7min 21 bar jumping burpees
7-8min max effort