Skill.
12min working on Turkish get up’s.
(Use kettlebell or barbell)
Conditioning.
21-15-9-3-9-15-21
Burpee
Wall ball 9/6kg 10’/9′
WODS and Latest News
CrossFit Coleraine
Today’s WOD 4th June 2014
Strength.
12min work up to heavy 5 rep floor press.
Conditioning.
5 x 2min amrap 2min rest btw each amrap
5 push press 50/35kg
10 deadlift
15 box jump 24/20
Today’s WOD 3rd June 2014
Skill.
Heavy 5 rep touch & go power clean
Conditioning.
6min amrap
5 pull up
10 power clean 42.5/30kg
15 double unders
Rest 1min
Then accumulate 2min in a L-hold
Today’s WOD 2nd June 2014
Strength. Week 5 squat cycle
Front squat 3 x 1 @ 95%
Conditioning.
10min amrap
10 hand release push up
15 toes to bar
20 thrusters 20/15kg
Today’s WOD 31st May 2014
Conditioning. 20min amrap in teams of 2
50 kettlebell swings 24/16kg
50 weighted walking lunges
50 weighted sit up
50 shoulder to overhead 42.5/30kg
50 alternating kettlebell snatch 24/16kg
50 wall ball 9/6kg 10’/9′
Today’s WOD 30th May 2014
Strength.
Back squat 5 x 2 @ 70%
Conditioning.
5 rounds for total reps of
60sec max effort GTOH with bumper plate 20/10kg
60sec max effort step down box jump 24/20
60sec rest
Today’s 29th May 2014
Skill.
15min work up to a heavy bear complex.
Bear complex. Power clean, front squat, push press, back squat, behind the neck push press.
Conditioning.
12min omem.
Complete 1 bear complex on the minute every minute.
Today’s WOD 28th May 2014
Strength.
Pendlay row 5,5,5,5 (heavier than last week)
Superset with 5 strict tempo toes to bar.
Conditioning.
7min amrap
7 pull up
7 toes to bar
7 push up
7 squat
BATTLE OF THE BOXES 2014
CrossFit Coleraine was very proud to host it’s first competition, not only was it the first for our box it was also the first of it’s kind in Northern Ireland. Well done to worthy winners but it is worth saying that taking part in any sort of competition and putting yourself ‘out there’ takes courage and determination so well done to every participant, who helped make the day what it was. Also, congratulations to all CrossFit Coleraine athletes who competed, some of which for the first time. We are immensely proud of what we ALL achieved that day.
# OFFICAL RESULTS, BATTLE OF THE BOXES 2014 #
1ST – 8020-Luke Ebron, Victoria Elliot, Jonny Creaney
2ND – Derry- Steven Duffy, Philip Duffy, Claire Lightowlers
3RD – RCFNI- Sam Clarke ,Mark McConville ,Louise Murphy
4TH – 8020- Kathryn Fearon, Jake Baxter, Richard Aston
5TH – 8020- Michael Robinson, James McCall, Laura Cullen
6TH – 8020- Gail McComskey, Paul Donnelly, John Monaghan
7TH – Coleraine- Stephen Hutton, Eve Flack, Laurence McCormick
tied with
7TH – 8020- Sarah Armstrong, Niall Eastwood, Jon Morrison
9TH – RCFNI- John McGeachy, Mark Cassell, Marie-Clare McCabe
10th – Evolve- Ricky Morrison, Magda Kiszko, Andy Chapman
11TH – Coleraine- JP, Anne Marie, Andrew Thompson
12TH – Derry- Denise Hillick, Sean McCallion, Mark Madden
tied with
12TH – Derry- James Rankin, Rachel Smallwood, Luke James Anderson
14TH – 8020- Lyndsey Brown, David Armstrong, William Gilpin
15TH -Derry – Sinead Martin, Kevin Anderson, Ciaran Stevenson
16TH – Causeway – Dean Rainey, Jane Neill, Alick Ford
17TH – Derry – Graham McFadden, Kieron McKinney, Kendra Fisher
18th – Derry – Ciaran Mullan, Morgan Sweeney, Louise McClelland
tied with
18TH – Causeway – Will Smith, Peter O’Hara, Emily
20TH – Derry – Carl Oxley, Emma Tracey, Oran Sweeney
Today’s WOD 27th May 2014
Strength.
Strict press 3,3,3,3,3. Superset with strict pull up.
Conditioning.
Freddy’s Revenge
5 rounds for time
5 shoulder to overhead 85/60kg
10 burpee
