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CrossFit Coleraine

Today’s WOD 1st Febuary 2014

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

Today’s WOD 31st January 2014

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

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.

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