Performance & Fitness
Hero WOD ‘Kalsu’
Category: Uncategorized
CrossFit Coleraine
Day 7, ’12 Days of Christmas’
Recovery after Christmas party
Day 6, ’12 WODS of Christmas’
Beginners class.
Skill. Toes to bar progressions.
Conditioning.
Hero workout ‘DG’
Day 5, ’12 WODS of Christmas’
Performance & Fitness.
Strength. Week 1.
Push press 10,10,10.
Conditioning.
15min (Time cap).
‘Angies Ladder’
Day 4, ’12 WODS of Christmas’
5km Row or 10km AAB
Day 3, ’12 WODS of Christmas’
Performance & Fitness.
Strength/Movement
3 sets on E90sec.
1. OHWL.
2. BOR.
3. Core.
Conditioning.
CF Open 12.3
Day 2 ’12 WODS of Christmas’
Oly.
Performance.
4min omem. 2 MC.
12min E2M. 1 PC + 1 CL + 1 Stoh.
Fitness.
4min omem. 2 MC.
12min E2M. 1 PC + 1 FS + 1 Stoh.
Conditioning.
Performance.
‘Ascending DT’ intervals.
Fitness.
Dual KB ‘DT’
Day 1 of ’12 WODS of Christmas’
Strength. Test week.
Front squat.
Conditioning.
CF 18.0
Beginners class 1st December 2018
2 rounds (Alternate between A & B).
A. 5min Amrap.
3 Brp.
6 DB SN.
9 BJSD.
Rest 2min.
B. 5min Amrap.
3/arm SA DB TH.
6 PU or RR.
9 SU.
Rest 2min.
Today’s WOD 30th November 2018
Performance & Fitness.
Strength.
Strict press 3RM.
Conditionng.
Performance.
4-5 sets 2min work/60sec rest.
2 PC.
2 RD.
Add 2 reps each rd.
Fitness.
4-5 sets 2min work/60sec rest.
2 Dual DB PC.
2 BD.
Add 2 reps each rd.
