Archive for 'Blog'

Sat 1st Nove 14

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Today’s Workout Of The Day Is
‘Team Wod’

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0

Fri 31st Oct 14

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Today’s Workout Of The Day Is

‘Mcgeachy’

15 min AMRAP of

3 Bar-muscle ups
6 HSPU
12 Russian KBS 32/24

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18

Thurs 30th Oct 14

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‘Skills’

Or catch up on any missed Wod’s.

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0

Wed 29th Oct 14

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Todays Workout Of The Day Is

‘Dundy’

AMRAP in 15mins of

5 Pull-ups
10 Press-ups
20 Double unders

Then

3×10-15 GHD sit-ups
3×10-15 GHD hip extensions

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22

Tues 28th Oct 14

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Today’s Workout Of The Day Is

Shoulder press
3×3

Then

For time
4RDS
400m Run
8 Deadlifts 100/70

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23

Mon 27th Oct 14

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Todays Workout Of The Day Is

3 Position snatch 5×1 use 70-80% of 1RM
(Snatch from hip,below knee and from ground)

Then
For time

Battle of the boxes Masters Wod 3

50 Double unders
21-15-9
KBS 24/16
Box overs 24/20
50 Double unders

Post time weight and time to comments.

**We are in the process of getting a brand new website set up which will be amazballs so we apologize for the way it is at the moment. Please bear with us until its all ...

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20

Sat 25 Oct 14

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Today’s Workout of the Day is:

Team Wod and Funsie in a Onesie

Today’s team wod is a charity workout and part of the Cool FM Cash for Kids campaign.

Bring your onesie and join in the craic :D

Team RCFNI

Helz, Andy, James and Michael are competing in the Battle of the Boxes today in CrossFit Coleraine. Come and join in the fun and cheer them on if you are about! #teamrcfni

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4

Fri 24th Oct 14

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Today’s Workout Of The Day Is

Split Jerk

In 12mins find a 2RM

Then

For time

4rds
10 C2B pull-ups
10 Thrusters 45/30

Post 2RM and time to comments.

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22

Thur 23rd Oct 14

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‘Skills’

Or catch up on any missed Wod’s.

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1

Wed 22nd Oct 14

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Today’s Workout Of The Day Is

AMRAP in 20mins

6 Hang power cleans 60/40
8 Alt weighted pistols 10/5
10 Lateral burpees

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20
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