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CrossFit Coleraine

Today’s WOD 7th May 2014

Skill.

Novice. Kipping pull up.

Advanced. Chest to bar or bar muscle up.

 

Strength.

Pendlay row.

5,5,5,5

 

Conditioning.

5 rounds for time.

10 push press 42.5/30kg

5 bar muscle up (10 chest to bar)

25 double unders (75 singles)

Today’s WOD 6th May 2014

Skill. Clean&Jerk complex

5 sets of clean deadlift + hang clean + push press + push jerk

 

Conditioning.

5-10-15-20-25-30 wall ball 9/6kg 10’/9′

between each set do 5 hang power clean 75/50kg

10min time cap.

Today’s WOD 5th May 2014

Strength. Week 1 of 5 week front squat cycle.

Front squat 5 x 3 @ 75%

 

Conditioning.

8min amrap

8 thrusters 40/30kg

8 burpee box jump 24/20

 

Finisher.

3 x 60sec weighted plank

 

April’s achievements 2014

Well done to everyone in your achievements over the past month. Your determination and commitment is paying off. Keep it up!

JB 5rm back squat 100kg, 9 strict pull up, double under.

Mary 5rm back squat 50kg, OHS 25kg, 1rm clean 37.5kg, 3rm snatch grip deadlift 80kg

JP 5rm back squat 110kg, 1rm push press 80kg, kipping pull up’s

Claire 5rm back squat 50kg, 1st rx’d workout

Michele 1rm push press 42.5kg, 6am class

Eve 1rm push press 52.5kg, 60kg p.clean, 62.5kg clean, 5rm deadlift 100kg, fran 6.51

Paula 3rm t&g clean 46kg, 6 strict chin up’s, 3 strict pull up’s, 5 kipping pull up’s, 5rm back squat 55kg, 1rm push press pb

Grace 3rm push jerk 57.5kg, c&j 62.5kg, 3rm t&g clean 60kg

Ann Marie 5rm back squat 57.5kg

Sarah 5rm deadlift 115kg, 5rm back squat 90kg

Mark 5rm back squat 70kg, 3rm snatch grip deadlift 90kg

Laurence 2rm thruster 100kg, c&j 120kg, ‘grace’ pb

Wesley 2rm deadlift 30kg

Jonny 4 strict pull up’s

Lynne 1rm push press pb

Stuart ‘grace’ pb

Darren ‘grace’ pb

CHARITY EVENT

imageimageimageimageimageThankyou to all involved in today’s charity event to raise money for
CANCER FOCUS, it was a great turn out and brilliant fun too.
Everyone really threw themselves into the workout, well done, particularly to the winning team, LP ELITE 🙂
Thankyou also to all the wonderful local businesses that sponsored the event, you were very generous. Not forgetting the wonderful members of CrossFit Coleraine who bought, baked and supplied some gorgeous nibbles.
Moods Hairdressing
Clement Dealey Photography
Darkstar Tattoo
The Salad Bowl
Causeway Physiotherapy and Sports Injury Clinic
New Society Coffee Shop
McAtamneys butchers

Today’s WOD 2nd May 2014

Strength.

15min work up to heavy 3 rep snatch deadlift.

 

Conditioning.

Buy in 50m bear crawl.

Then. 5 rounds of

20 kettlebell swing 24/16kg

40 double unders

Buy out 50m bear crawl

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