Strength
Pendlay row
5,5,5,5,5
Conditioning
10min amrap
5 (each arm) kettlebell clean & jerk 24/16kg
10 hand release press up
30 double unders
WODS and Latest News
CrossFit Coleraine
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.
Today’s WOD 25th January 2014
Strength
Strict press
3,3,3,3,3
Conditioning
Done in pairs.
15 min amrap
20 push press 50/30kg
20 box jumps 24/20
20 kettle bell swings 24/16kg
Finisher
Tabata sit ups.
John Brankin Testimonial
CrossFit Coleraine is the place to join for structured, supported and supervised training in a safe and injury free environment. Coaches Stevie and Eve are committed, caring and consistent ensuring all members are given good technique in all aspects of cf training. They enjoy seeing all members progress across all age bands from young to mature.
Today’s WOD 24th January 2014
Strength
Front Squat
Work up to a heavy set of 3
Conditioning
3 Rounds for time of
10 Chest to bar
10 Front squat 70/50kg
10 Burpee
Coleraine Barbell Club
We are extremely excited about the up coming Olympic Workshop on Saturday 25th January at 11am.
Quality coaching on the snatch and clean and jerk from coach Stephen Hutton who will be paying close attention to technique and form, helping you reach full potential in your lifts. Just £35 for 3hours, contact us for more information.
BIG THANKS to Juha for his input regarding the logo 🙂
Today’s WOD 23rd January 2014
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
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
