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CrossFit Coleraine

Today’s WOD 5/11/19

Dynamic effort. Week 5.
10min omem
2 Split jerk @ 70% (Barbell taken from floor).

Conditioning.
15min Amrap. Teams of 2.
A. Max distance Row/AAB
B. Complete 2rds of
8 Dual DB Stoh
12 BJO
8 T2B

Athlete A: Row/AAB
Athlete B: 2 rounds of triplet.

Athletes switch every 2rds.

See whiteboard for Scaled/RX/RX+

Today’s WOD 4/11/19

Strength. Week 5.
Max effort Paused Back squat
(2sec pause above parallel on eccentric)
15min build to heavy single.

Conditioning.
30-25-20-15-10
Wall ball
After each set complete
10 Hang power clean

See whiteboard for Fitness/Scaled/RX/RX+

Today’s WOD 3/11/19

Strength. Week 4.

Strict weighted pull up (Supinated grip).
10-12min build to 3RM
(Scaled: 3-5 sets 3 Weighted Negatives (5sec eccentric).

Conditioning.
9-15-21-15-9
Cal Row.
Stoh 42.5/30kg.
Russian KB swing 24/16kg.

Finisher:
3 sets 15 External rotation.

Beginners class 2/11/19

Skill. ‘How to pace today’s conditioning’

Conditioning
4min work/2min rest (22min)
30 Alt DB snatch
30 Ab mat sit up
30 Alt DB C&J
30 Burpee 30 DB Goblet squat
1km AAB

Start next 4min where you finished.

Today’s WOD 31/10/19

Endurance.

2min easy Row. 2min easy AAB.

Rest 2min.

20min omem.
1. 40sec Row.
2. 40sec Straight arm Plank.
3. 40sec AAB.
4. 40sec D-ball hold (Bear hug).

Cool down
2min easy AAB. 2min easy Row.

Today’s WOD 30/10/19

Weightlifting. Dynamic effort. Week 4.
10min omem
1 Clean (Any style)
Start @ 60% and build to working weight in conditioning.

Conditioning.
Performance.
12min Amrap.
5 T2B
3 Shspu
1 Clean (Any style)

See whiteboard for Scaled/RX/RX+

Fitness.
12min Amrap.
5 High knee raises
3 Dual DB push press
1 SDLHP (Challenging weight)

Today’s WOD 29/10/19

Dynamic effort. Week 4.
Gymnastics.
10min omem 2-5 reps.
Choose:
Muscle up (Ring/Bar)
CTB/Pull up
Scaled:
Rack pull up
Banded pull up

Conditioning.
Teams of 2
Choose AAB or Row (Ski)
Partners can switch at any time.

2 scores.
AAB. 1. 2km time. 2. 10km total time.
Row (Ski). 1. 1km time. 2. 5km total time.

Today’s WOD 28/10/19

Strength. Week 4.
Max effort Front squat against mini bands.
5min build to heavy single.

Conditioning.
Intervals
4rds 3min Amrap/60sec Rest.
1rd DB ‘Macho man’
6 No jump burpee
9 Box jump

See whiteboard for Scaled/RX.

Today’s WOD 27/10/19

Week 3. Max effort.
Close grip Bench press. 15min Build to heavy single.

Conditioning.
4 rds for Quality.
5-10 Strict pull up.
75 DU.
15 Ring push up.
75 DU.
Rest 60-90sec.

Finisher.
3-4 sets 25 Banded reverse flyes.

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