Strength. Week 3.
Performance.
Thrusters 15-10-5.
Fitness.
A1. RFEESS.
A2. SA 1/2 Kneeling LM press.
Conditioning.
3min Max cal row.
3min Max BFB.
3min Max AAB cal.
3min Max DU.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 20th January 2019
‘Sunday Mash up’
Beginners class 19th January 2019
Skill.
Deadlift + V up/Tuck up.
Conditioning.
2x10min/5min Rest.
A.
250m/200m Row.
5/arm DB C&J.
10 V up/Tuck up.
B.
15/10 AAB cal.
8 Axle bar deadlift.
8 Burpee over bar.
Today’s WOD 18th January 2019
Strength. Week 6.
Performance & Fitness.
A1. Push press clusters.
A2. Ring row muscle up.
Conditioning.
14.2 & 15.2
Today’s WOD 16th January 2019
Strength. Week 4.
Performance & Fitness.
Clean grip Deadlift.
4×5 @70%.
Conditioning.
3x4min/2min Rest.
Buy in 200m run.
In remaining time Amrap.
4 Target Burpee.
6 K2E.
8 Alt Pistols.
Today’s WOD 14th January 2019
Strength. Week 2.
Performance.
A. Box squat. Heavy 3.
B. 1 x ME D-ball squat (Goal: 20 reps).
Fitness.
A1. Belt squats.
A2. Seated SA LM press.
Conditioning.
Performance & Fitness.
10min Amrap.
20 WB.
5/arm KB SN.
10 BJSD.
Beginners class 12th January 2019
20min Amrap. Teams of 2.
60/45 Cal row.
50 Partner BB squats.
40 BOB.
30 DB BSO.
20 Gtoh (each).
Today’s WOD 11th January 2019
Strength. Week 5.
Performance & Fitness.
A1. Push press.
A2. Upper body pull.
Conditioning.
Performance (12min cap).
50 DU.
25 Stoh.
50 DU.
25 PC.
50DU.
25 TH.
50 DU.
25 PC.
50 DU.
25 Stoh.
Fitness.
50 MC.
12/arm DB PP.
50 PH.
12/arm DB PC.
50 MC.
12/arm DB TH.
50 PH.
12/arm DB PC.
50 MC.
12/arm DB PP.
Today’s WOD 9th January 2019
Strength. Week 3.
Performance & Fitness.
Deadlift 3×10 (Pause @ knee).
Conditioning.
3x5min Amraps/2min Rest.
In 5min complete
400m/350m row.
Remaining time Amrap
5 RD.
5/arm KB CL.
5 BJSD.
Today’s WOD 8th January 2019
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.
