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CrossFit Coleraine

Today’s WOD 29th August 2017

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Strength.

Push press

8,8,8,8. Increase weight from 22nd August.

Conditioning.

15min Amrap.

12 pull up.

1 Single arm/side KB press complex.

Complex:

4 push press right. 4 power jerk right.

4 push press left. 4 power left.

30 double unders.

Rest 60sec after each rd.

Today’s WOD 26th August 2017

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Basics class.

Teams of 2.

1000m/750m row.

50 thrusters 35/25kg.

50 pull up or ring rows.

50 partner sit up with med ball 9/6kg.

750m/500m row.

40 thrusters.

40 pull up or ring rows.

40 partner sit up with med ball.

500m/250m row.

30 thrusters.

30 pull up or ring rows.

30 partner sit up with med ball.

Today’s WOD 23rd August 2017

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Skill/Conditioning.

12min omem.

1. 40sec double unders.

2. 5 d-ball cleans. AHAP.

3. 10-15 unbroken toes to rings.

3min rest.

12min omem.

1. 40sec AAB @75% effort.

2. 4-6/arm SA overhead squat.

3. 20sec/side Star side plank.

Today’s WOD 19th August 2017

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Basics Class.

‘Chipper’

Buy in: 200m SA Overhead carry (AHAP). Done in 4×50 shuttles.

70 Russian swings 24/16kg.

60 Wall ball 10’/9′ 9/6kg.

50 Ab mat sit up.

40 Hand release push up.

30 Cal row or AAB.

20 Burpee box step up 24/20.

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