Socially distanced teams of 2
24min Amrap.
Run 6 Laps.
60 Gtoh with bumper plate.
Run 6 Laps.
30 Deck squats.
Run 6 Laps.
60 Single arm DB Hang power clean.
Run 6 Laps.
60 Burpee over bumper plate.
Archive
CrossFit Coleraine
Today’s WOD 18/9/20
Conditioning.
4 sets.
In 5min complete
20-30 Wall ball
10-15 Toes to bar
10 Power jerk
In remaining time max Cal.
Rest 3min b/t sets.
See whiteboard for RX+. RX. Scaled. Fitness.
Today’s WOD 16/9/20
Running Clock
0-10min
10min Amrap
15 Box jump step down 24/20
10 Deadlift
5 Hang power clean
See whiteboard for RX. Scaled. Fitness.
10-14min
Rest 4min
14-26min
12min build to 8RM Hang power clean
Today’s WOD 15/9/20
Week 8. Strict Gymnastics.
4 sets.
A1. WTD strict pull up 1.1.1 (10sec).
Rest 60sec.
A2. 20-30 Toe touches.
Rest 60sec.
Conditioning.
3 sets.
5min Amrap
21/16 Cal
15 Air squat
9 Khspu
Rest 2min b/t sets.
Start next set where you finished.
Today’s WOD 14/9/20
Weightlifting.
12min omem
2 Low Hang Power snatch 60-70% of Max.
Conditioning.
8min Amrap.
6 Alt Single arm DB Devils press (No push up).
35 Double unders.
See whiteboard for RX+. RX. Scaled.
Anniversary WOD ‘Marino’
Saturday Session
Remembering a Good Friend
‘Marino’
3RFT
50Cal
10 Power clean 60/40kg
9 Strict pull up
19 Alt Hang DB split snatch
Wear weighted vest.
Today’s WOD 11/9/20
Strength. Test week.
Power jerk.
15min build to tough single.
Conditioning.
6min omem.
Odd: 30sec Lateral burpee.
Even: 30sec Thrusters.
Rest 3.30min.
3RFT.
#Lateral burpee.
#Thrusters
#Reps: Best rds from omem.
Today’s WOD 9/9/20
Strength. Test week.
15min build to tough complex
1 Clean + 1 Front squat.
Conditioning.
12min Amrap.
8 Alt DB Power clean.
16 Alt Front rack reverse lunge.
8 Alt DB PC.
16 DB Box step up 24/20.
See whiteboard RX+. RX. Scaled.
Today’s WOD 8/9/20
Week 7. Strict Gymnastics.
3 sets.
A1. Strict weighted pull up 1.1.1 (10sec).
Rest 60sec.
A2. 20 Toe touches.
Rest 60sec.
Conditioning.
20min Amrap.
Run 4 Laps.
10-20 Push up.
30-60 Double unders.
20 Sit up.
Today’s WOD 7/9/20
Weightlifting.
12min omem
1 Hang Power clean + 1 Low hang Power clean
Keep b/t 55-65% of Max.
Conditioning.
10min Amrap.
10/7 Cal.
6 Power cluster.
Every 2 rds add 2 Cal & 2 reps.
See whiteboard for RX. Scaled. Fitness.
