Archive for 'Blog'

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

Post number of rounds to comments.

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20

Tues 21st Oct 14

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Today’s Workout Of The Day Is

Front squat
3×3

Then

5RDS for time

10 T2B
8 Power snatch 60/40
40 DU

Post weight and time to comments.

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18

Mon 20th Oct 14

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Today’s Workout Of The Day Is

Hang snatch (below the knee)
5×2

Then

EMOM for 8mins

8 Wallball
ME Burpees

Your score is total burpees.

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20

Sat 18th Oct 14

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Today’s Workout Of The Day Is

‘ Team Wod ‘

Post score to comments.

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1

Fri 17th Oct 14

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Today’s Workout Of The Day Is

Find a 5RM touch and go
Power clean & Push Jerk

Then

10min AMRAP of
3 Muscle ups
5 Shoulder to Overhead 60/40
7 OHS

Post 5RM and number of rounds to comments.

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16

Thur 16th Oct 14

Posted by:

‘Skills’

Or catch up on any missed Wod’s.

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1

Wed 15th Oct 14

Posted by:

Today’s Workout Of The Day Is

Back squat
3×5

Then

10min AMRAP of
15 KB swings
Max Pull-ups

Score is max pull-ups.

Post weight and total pull-ups to comments.

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