Performance & Fitness.
Oly.
3min omem 2 MS.
3min omem 2 TPS.
10min omem 2 PS.
Conditioning.
Performance.
Buy in 200m run.
15-12-9
PS.
CTB.
Buy out 200m run.
Fitness.
Buy in 200m run.
30-24-18
DB SN.
15-12-9
JCTB.
Buy out 200m run.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 7th January 2019
Strength. Week 1.
Performance.
Thrusters 15-10-5.
Fitness.
A1. RFEESS.
A2. SA LM Press.
Conditioning.
4x3min Amrap/60sec Rest.
2 WW.
8 T2B.
8/arm SA DB OHRL
Beginners class 5th January 2019
Teams of 2.
20min Amrap.
100m FC (each).
50 WB.
40/30 Cal row.
20 D-ball onto box.
100 Medball Pec carry (each).
Today’s WOD 4th January 2019
Strength. Week 4.
A1. Push press.
A2. Strict ring pull up with lean away.
Conditioning.
Performance.
CF Open 13.2
Fitness.
10min Amrap.
3/arm KB Stoh.
10 Dual KB DL.
15 BSU.
Today’s WOD 1st January 2019
Strength. Week 2.
Deadlift 3×10.
Conditionng.
3x5min Amraps/2min Rest.
In 5min complete 400m Run.
Remaining time Amrap
5 BMU.
10 CTB.
10 ASQ.
Today’s WOD New Year’s Eve 2018
Teams of 2.
31min Amrap.
31 Cal row/AAB.
31 WB.
31 Supine RR.
31 AAB cal/Row.
31 MB CL.
31 DB PU.
31 PBSU
Today’s WOD 30th December 2018
Gymnastics. See whiteboard.
Conditioning.
4rds.
5 BMU.
10 OHS.
3rds.
15 T2B.
45 DU.
2rds.
200m Run.
5 PS.
Beginners class 29th December 2018
Skill.
Hang power clean.
Conditioning.
10min Amrap.
12 DL.
9 HPC.
6 BJ.
3 BOB.
Today’s WOD 28th December 2018
Strength. Week 4.
Performance & Fitness.
A1. Push press.
A2. Strict CTB.
Intervals.
Teams of 3. Relay style until each athlete has completed 4rds.
9 CTB.
12 TH.
15/10 Cal row.
Today’s WOD 27th December 2018
Teams of 3
‘Running Clock’
0-10min.
3RM Power snatch.
10-13min. Transition.
13-33min.
Amrap of
60 DU.
60 PS.
60 SU.
60 SDLHP.
60 Brp.
*One Athlete must complete 200m SA FC (Switch hands at 100m).
