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CrossFit Coleraine

Today’s WOD 21st May 2014

Skill.

Snatch. 12min work up to a heavy single. (no more than 2 misses)

 

Conditioning.

7min amrap of wall balls 9/6kg 10’/9′. Omem 3 power snatches 60/40kg

Finisher.

3 x 60sec weighted planks

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Today’s WOD 17th May 2014

Conditioning.

‘Fight Gone Bad’

3 rounds for reps of:

60sec wall ball 9/6kg 10’/9′

60sec sumo deadlift high pull 35/25kg

60sec box jump 24/20

60sec push press 35/25kg

60sec cal row

60sec rest

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Today’s WOD 13th May 2014

 

Strength.

Pendlay row 5,5,5,5

Skill work.

Novice. Wall walks

Advanced. Bar muscle up

 

Conditioning.

10min amrap

4 wall walks

6 strict chin ups

8 step down box jumps

Finisher.

Tabata sit up

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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