Skill. Thrusters.
15min. Teams of 2.
5 TH.
5 AAB cal.
5 BOB.
Add 5 reps each rd.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 15th Febuary 2019
‘Running Clock’
Performance.
0.00-7.00.
CF Open 13.4.
7.00-10.00.
Rest.
10.00-18.00.
C&J Complex. Build to max weight.
1 PC + 1 Stoh. + 1 HC + 1 Stoh.
Fitness.
0.00-7.00.
Climb the ladder
DB C&J/arm.
V up/Tuck up.
Add 2 reps.
7.00-10.00.
Rest.
10.00-18.00.
4RM PC.
Endurance class 14th Febuary 2019
30min Max distance.
Choose:
Row.
AAB.
Bike.
Ski.
On every 5min (Starting at 0.00) complete:
15 Dual DB/KB Stoh.
15 BJSD.
Today’s WOD 13th Febuary 2019
Strength. Final week.
Performance & Fitness.
CG Deadlift.
Conditionng.
Performance.
15min omem.
1. UB PU/CTB/MU.
2. BOB + DL.
3. AAB.
Fitness.
15min omem.
1. PU/RR.
2. BOKB + Dual KB DL.
3. AAB.
Today’s WOD 12th Febuary 2019
Conditioning.
4rds. Alternate between A&B every 3min (A+B 1 rd).
A. Cyclical.
B. Amrap
6 Hspu.
12 WB.
18 DU.
Today’s WOD 11th Febuary 2019
Strength. Final week.
Performance:
Pause Back squat.
Fitness:
A1. Box squat.
A2. SA tall kneeling LM press.
Conditioning.
‘Randy’ Compare to 12/12/16.
Beginners class 9th Febuary 2019
Conditioning.
Teams of 2. 25min Amrap.
500m/400m Row/1000m/800m AAB.
40 Alt DB Clean.
40 Ab mat sit up.
40 DB Push press.
40 DB BSO.
Today’s WOD 8th Febuary 2019
Conditioning.
Performance.
1-10
FS
BOB.
Then build to max weight in
1 PS + 1 OHS + HS + 1 OHS.
Fitness.
1-10
DB FS.
BODB.
Then build to 4RM PS.
Today’s WOD 6th Febuary 2019
Strength. Week 7.
Performance & Fitness.
CG Deadlift.
Conditionng.
Performance.
12-15min omem.
1. 10-15 UB T2B.
2. 10 UB HPC.
3. 2-3 WW.
Fitness.
12-15min omem.
1. 30sec V up/Tuck up.
2. 10 UB DB CL.
3. 2-3 WW.
Today’s WOD 5th Febuary 2019
Conditioning.
Performance & Fitness.
4rds (Alternate between A&B).
A. 2.30min AAB cal.
B. 2.30min Amrap.
15 DB Stoh.
5 Strict PU.
15 BJO.
5 BMU (10 CTB/PU/Jumping PU).
