Archive

Catch up or Skill work

Conditioning.

Rowing intervals 1:1

21-18-15-12-15-18-21 cal row (male)
18-15-12-9-12-15-18 cal row (female)

Strength.

Push press 1RM

Conditioning.

‘Karen’
150 wall balls 10’/9′ 9/6kg

Compare to 27th Oct’14

Strength.

Push press 1RM

Conditioning.

7min ascending ladder

5 kettlebell swings 24/16kg
5 hand release push up

Add 5 reps each rd.

CrossFit Coleraine 2nd Anniversary!

Conditioning.

20min amrap in teams of 2

14 toes to bar
12 burpee box jump overs 24/20
20 ground to overhead 42.5/30kg
15 chest to bar

Conditioning.

Day 12 of ’12 Days of Christmas’

Hero WOD ‘Zeus’ in pairs.

Skill.

Snatch. Build to a heavy single.

Conditioning.

Day 11 of ’12 Days of Christmas’

‘Amanda’
9-7-5

Muscle up
Snatch 60/40kg

Catch or Skill work

Conditioning.

Day 10 of ’12 Days of Christmas’

‘Annie’
50-40-30-20-10

Double unders
Sit ups

Strength.

Push press 2RM.

Conditioning.

Day 9 of ’12 Days of Christmas’

‘Diane’
21-15-9
Deadlift 100/70kg
Handstand push up

Skill.

Turkish get up. Build to heavy rep on each arm.

Conditioning.

Day 8 of ’12 Days of Christmas’

‘Helen’

3rft
400m run
21 kettlebell swings 24/16kg
12 pull up

Strength.

Back squat (Deload) 4×5 @65%

Conditioning.

Day 7 of ’12 Days of Christmas’

‘RAHOI’ Hero workout

12min amrap

12 box jump 24/20
6 thrusters 42.5/30kg
6 bar jumping burpees