Conditionng.
12 Days of Christmas workout. (Teams of 2).
1. 200m Run.
2. RMU.
3. DB TH.
4. BBJO.
5. SHSPU.
6. PU.
7. D-ball CL.
8. Hand DB SN.
9. KTE.
10. DB FR L.
11. RD.
12. DB MM.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 23rd December 2018
Performance & Fitness.
Gymnastics. See whiteboard.
Conditionng.
‘Karen’
Beginners class 22nd December 2018
Skill.
Hang power snatch.
Conditionng.
15min Amrap.
15 HPS.
10 SU.
15 FS.
10 PU.
15 KB SDLHP.
Today’s WOD 21st December 2018
Performance & Fitness.
Strength. Week 3.
A1. Push press.
A2. Strict upper body pull.
Conditioning.
Performance.
8min Amrap.
3
2 BJSD.
1 BMU.
Add 1 rep each rd.
Fitness.
8min Amrap.
3 DB HPC.
2 BJSD.
1 Jumping PU.
Add 1 rep each rd.
Endurance class 20th December 2018
3 rounds.
3min Row.
3min AAB.
3min Amrap of
15 Med ball clean.
30 Ab mat sit up.
Rest 3min.
Today’s WOD 19th December 2018
Strength. Week 1.
Performance & Fitness.
Deadlift.
Conditioining.
4 x 3min Amraps/Rest 60sec.
5 CTB.
10 HRPU.
40 DU.
Today’s WOD 18th December 2018
Oly.
Performance.
3min omem 2 MC.
3min omem 2 TC.
12min E2M 1 PC + 1 CL.
Fitness.
3min omem 2 MC.
3min omem 2 TC.
12min E2M 2 PC.
Conditioning.
Perfromance.
10-12min omem.
‘Macho Man’
Fitness.
‘DB Macho Man’
Today’s WOD 17th December 2018
Performance & Fitness.
Unilateral strength.
A1. RFEE SS.
A2. LM Rows.
Conditioning.
15min Amrap. Teams of 2.
20/15 AAB cal.
10 DB Devils press.
20 T2B.
5 year Anniversary WOD.
Teams of 4.
Partner 1&2 Complete workout A.
Partner 3&4 Complete workout B.
Partners will switch workouts once Partners 1&2 have completed row.
A.
2018m Row.
D-ball over box + BJO
(Partners switch every 250m).
B.
Amrap.
12 Partner Brp.
15 DB SN.
18 WB.
(Partners split reps).
Day 12, ’12 WODS of Christmas’
Performance & Fitness.
Strength. Week 2.
A1. PP.
A2. Strict PU.
Conditioning.
Performance.
‘Diane’
Fitness.
21-15-9
Dual KB DL.
HRPU.
