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
WODS and Latest News
CrossFit Coleraine
Today’s WOD 22nd January 2014
Skill work.
Head stands
Handstands
Wall walks
Shoulder taps
Hspu
Choose 1-2 to work on
Conditioning.
15min amrap
5 hspu
10 kettlebell snatch into lunge 24/16kg
200m run
Mary Quinn Testimonial
I have been doing CrossFit for about 18 months and had reached a plateau. Put it down to being more senior than the majority of my WOD mates. I joined CrossFit Coleraine early dec and to my surprise and joy I have been improving constantly.
Today’s WOD 21st January 2014
Skill/Strength
Muscle Snatch
2,2,2,2,2
Conditioning
4 rounds of
40secs Thrusters 42.5/30kg
20secs rest
40secs Ring rows
20secs rest
40secs Burpee onto plate
20secs rest
Willie Evans Testimonial
I joined Crossfit Coleraine in December following a year long break from exercising due to an injury, with the intention of getting back into shape.
I knew what crossfit was, but had never tried it, which made me a little nervous. One month in and I am loving the workouts. Everything is done in progressions suited to my ability and instruction is clear and friendly. I’m already seeing improvement.
Sarah Lacey Testimonial
A testimonial from one of our members
Crossfit Coleraine is the real deal! I signed up for structured, professional and safe training and coaching-thats what I have received. I signed up for somewhere to learn more about proper nutrition-and I have learned so much already. The expert coaching, consistent support and sense of community is second to none. Read more »
Workshop on Olympic Lifting
CrossFit Coleraine is holding a weightlifting workshop on Saturday 25th January 11am. The workshop will be 3 hours long and cover technique and drills of the snatch and clean and jerk. whilst focusing on the detail. Whether you are a novice wanting to give Olympic lifts a try for the first time or have some experience and are chasing that elusive pb this workshop is for you.
The Pull Up Programme January
What the Pull up programme offers ..
This is a specially devised programme designed at developing the strict pull up. It is aimed at every level of fitness and is scaled to suit the individual. This programme runs alongside the class programming and each participant is required to commit an extra 10 mins before or after class. You will receive specific coaching to improve your technique as well as increase strength. The programme runs for 6 weeks, and is free for those who sign up in January. There is a sign up sheet in the gym 🙂
Mary completing the first part!!
Todays WOD 3rd January 2014
Strength:
Front squat
10,10,10
Conditioning:
8min amrap
8 front rack reverse lunge 70/50kg
16 deadlifts 70/50kg
24 lying leg raises
32 double unders
