Strength. Week 1.
Performance & Fitness.
Deadlift.
Conditioining.
4 x 3min Amraps/Rest 60sec.
5 CTB.
10 HRPU.
40 DU.
Archive
CrossFit Coleraine
Today’s WOD 18th December 2018
Oly.
Performance.
3min omem 2 MC.
3min omem 2 TC.
12min E2M 1 PC + 1 CL.
Fitness.
3min omem 2 MC.
3min omem 2 TC.
12min E2M 2 PC.
Conditioning.
Perfromance.
10-12min omem.
‘Macho Man’
Fitness.
‘DB Macho Man’
Today’s WOD 17th December 2018
Performance & Fitness.
Unilateral strength.
A1. RFEE SS.
A2. LM Rows.
Conditioning.
15min Amrap. Teams of 2.
20/15 AAB cal.
10 DB Devils press.
20 T2B.
5 year Anniversary WOD.
Teams of 4.
Partner 1&2 Complete workout A.
Partner 3&4 Complete workout B.
Partners will switch workouts once Partners 1&2 have completed row.
A.
2018m Row.
D-ball over box + BJO
(Partners switch every 250m).
B.
Amrap.
12 Partner Brp.
15 DB SN.
18 WB.
(Partners split reps).
Day 12, ’12 WODS of Christmas’
Performance & Fitness.
Strength. Week 2.
A1. PP.
A2. Strict PU.
Conditioning.
Performance.
‘Diane’
Fitness.
21-15-9
Dual KB DL.
HRPU.
Day 11, ’12 WODS of Christmas’
‘Rowing Kelly’
Day 10, ’12 WODS of Christmas’
30min (YG,IG)
CF Open 18.1
Day 9, ’12 WODS of Christmas’
Performance & Fitness.
4min omem. 2 MS.
12min E2M. 2 PS.
Conditioning.
‘Isabel’. Compare to 14th Nov’16
Day 8, ’12 Days of Christmas’
Performance & Fitness
Hero WOD ‘Kalsu’
Day 7, ’12 Days of Christmas’
Recovery after Christmas party
