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.
Category: Uncategorized
CrossFit Coleraine
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.
Today’s WOD 13th March 2019
Strength. Final week.
A1. RFESS.
A2. Dimel DL.
Conditionng.
15min Partner Amrap.
40/30 Cal row.
10 DB SN (Heavy).
10 BJO.
40/30 Cal row.
20 DB SN.
20 BJO.
40/30 Cal row.
30 DB SN.
30 BJO.
etc.
Today’s WOD 12th March 2019
Oly.
Performance.
12min omem.
2 PC + 1 HC
Fitness.
2 PC + 1 HPC.
Conditioning.
15min Amrap (Pairs).
Performance.
A.
8 BOB.
12 PC.
B.
16/12 AAB cal.
Alternate once Partner completed AAB cal.
Fitness.
Dual DB PC.
Today’s WOD 11th March 2019
Strength. Final week.
Performance & Fitness.
A1. CGB.
A2. 2 Point plank.
A3. Pendlay row.
A4. L-sits.
Conditionng.
7min Amrap.
5 DB/KB Complex.
5 Strict PU.
10 V up/Tuck up.
Today’s WOD 10th March 2019
Oly.
Split jerk.
Conditioning.
21-15-9 PC @ 50/35kg, 70/47.5kg, 90/62.5kg.
75 DU after each set.
Rest 5min.
9-15-21 Stoh
75 DU after each set.
Beginners class 9th March 2019
Conditionng.
2 x 9min/3min Rest.
A. 3min AAB/Row.
into 6min Ladder
KBS.
NPB.
Tuck up.
3,6,9 etc.
B. 3min AAB/Row.
into 6min Amrap.
5/arm SA KB DL.
5/arm SA KB CL.
50′ BC.
