Gymnastics. Week 3.
3-4 x 4-6 Shspu.
Conditioning.
20min Amrap.
600m Run.
21 PU.
15 KB Stoh.
9 NPUB.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 14th April 2019
Conditioning.
A. 5min.
Buy in 250m/200m Row.
Then Amrap
12 PC.
4 BJ.
Rest 5min.
B. 5min.
Buy in 250m/200m Row.
Then Amrap.
8 PC.
4 BJO.
Rest 5min.
C. 5min.
Buy in 250m/200m Row.
Then Amrap.
4 PC.
4 BBJ.
Today’s WOD 12th April 2019
Strength. Week 2.
A1. Stoh complex.
A2. Strict upper body pull.
Intervals (1:1).
3 sets 3min Amrap/3min Rest.
Performance.
30 DU.
8 Alt DB Cluster.
8 T2B.
Fitness.
30 MC.
8 KBS.
8 KB Goblet SQ.
8 Ab Mat SU.
Endurance class 11th April 2019
A.
12min. Choose Row/AAB.
30sec @ Tough sustainable pace.
30sec @ Easy pace.
Rest 4-6min.
B.
12min. Switch machines.
Repeat intervals.
Beginners class 23rd March 2019
2 x 10min Amrap/5min Rest.
A.
10/7 AAB cal.
10 Dual KB DL.
10 PUP.
B.
15/10 Cal row.
5/arm Hang DB C&J.
10 T2B/HKR
CrossFit Open Workout 19.5
CF Open 19.5
Endurance class 21st March 2019
3 Rounds.
3min AAB.
60sec Rest.
3min Row.
60sec Rest.
3min Alt TGU.
60sec Rest.
Today’s WOD 20th March 2019
Strength. Performance & Fitness.
Back squat.
15min build to heavy set of 8 (Good form).
Conditioning.
Teams of 2. 15min Amrap.
80 Cal row.
60 WB.
40 SDLHP.
20 BMU (CTB/PU/RR).
Today’s WOD 19th March 2019
Oly. Performance & Fitness.
10min omem
20 DU + 1 PS. Add weight every round.
Conditioning.
Performance.
10min Amrap.
6 LBJO.
8 PS.
200m Run.
Fitness.
6 BSU.
12 Alt DB SN.
200m Run.
Today’s WOD 18th March 2019
27min ‘Running Clock’. Teams of 2.
0-10. 5RM Axle bar Floor press.
10-27. 17min Amrap.
17 Cal AAB/Row (Alternate each rd).
17 T2B.
17 DB CL.
51 DU (Each).
Finisher.
Accumulate 60-90sec Hanging L-sit hold.
