2 x 10min Amrap/5min Rest.
A.
10/7 AAB cal.
10 Dual KB DL.
10 PUP.
B.
15/10 Cal row.
5/arm Hang DB C&J.
10 T2B/HKR
Archive
CrossFit Coleraine
CrossFit Open Workout 19.5
CF Open 19.5
Endurance class 21st March 2019
3 Rounds.
3min AAB.
60sec Rest.
3min Row.
60sec Rest.
3min Alt TGU.
60sec Rest.
Today’s WOD 20th March 2019
Strength. Performance & Fitness.
Back squat.
15min build to heavy set of 8 (Good form).
Conditioning.
Teams of 2. 15min Amrap.
80 Cal row.
60 WB.
40 SDLHP.
20 BMU (CTB/PU/RR).
Today’s WOD 19th March 2019
Oly. Performance & Fitness.
10min omem
20 DU + 1 PS. Add weight every round.
Conditioning.
Performance.
10min Amrap.
6 LBJO.
8 PS.
200m Run.
Fitness.
6 BSU.
12 Alt DB SN.
200m Run.
Today’s WOD 18th March 2019
27min ‘Running Clock’. Teams of 2.
0-10. 5RM Axle bar Floor press.
10-27. 17min Amrap.
17 Cal AAB/Row (Alternate each rd).
17 T2B.
17 DB CL.
51 DU (Each).
Finisher.
Accumulate 60-90sec Hanging L-sit hold.
St.Patricks day 17th March 2019
Conditioning.
4 rounds.
500m Row.
3rds DB ‘DT’.
2rds ‘Cindy’.
Rest 90sec after each rd.
Beginners class 16th March 2019
30 BJSD.
30 JPU.
30 R KBS.
30 RL.
30 WTD SU.
15/arm DB PP.
30 WB.
30 AAB cal.
Scale up: 50 reps of each.
CrossFit Open Workout 19.4 15th March 2019
CF Open 19.4
Endurance class 14th March 2019
30min omem.
1. 45sec Row.
2. 20 DU + 10 KBS.
3. 45sec AAB.
