Skill.
Hang power clean.
Conditioning.
10min Amrap.
12 DL.
9 HPC.
6 BJ.
3 BOB.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 28th December 2018
Strength. Week 4.
Performance & Fitness.
A1. Push press.
A2. Strict CTB.
Intervals.
Teams of 3. Relay style until each athlete has completed 4rds.
9 CTB.
12 TH.
15/10 Cal row.
Today’s WOD 27th December 2018
Teams of 3
‘Running Clock’
0-10min.
3RM Power snatch.
10-13min. Transition.
13-33min.
Amrap of
60 DU.
60 PS.
60 SU.
60 SDLHP.
60 Brp.
*One Athlete must complete 200m SA FC (Switch hands at 100m).
Todays WOD Christmas Eve 2018
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.
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’
