Endurance.
2min easy Row. 2min easy AAB.
Rest 2min.
20min omem.
1. 40sec Row.
2. 40sec Straight arm Plank.
3. 40sec AAB.
4. 40sec D-ball hold (Bear hug).
Cool down
2min easy AAB. 2min easy Row.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 30/10/19
Weightlifting. Dynamic effort. Week 4.
10min omem
1 Clean (Any style)
Start @ 60% and build to working weight in conditioning.
Conditioning.
Performance.
12min Amrap.
5 T2B
3 Shspu
1 Clean (Any style)
See whiteboard for Scaled/RX/RX+
Fitness.
12min Amrap.
5 High knee raises
3 Dual DB push press
1 SDLHP (Challenging weight)
Today’s WOD 29/10/19
Dynamic effort. Week 4.
Gymnastics.
10min omem 2-5 reps.
Choose:
Muscle up (Ring/Bar)
CTB/Pull up
Scaled:
Rack pull up
Banded pull up
Conditioning.
Teams of 2
Choose AAB or Row (Ski)
Partners can switch at any time.
2 scores.
AAB. 1. 2km time. 2. 10km total time.
Row (Ski). 1. 1km time. 2. 5km total time.
Today’s WOD 28/10/19
Strength. Week 4.
Max effort Front squat against mini bands.
5min build to heavy single.
Conditioning.
Intervals
4rds 3min Amrap/60sec Rest.
1rd DB ‘Macho man’
6 No jump burpee
9 Box jump
See whiteboard for Scaled/RX.
Today’s WOD 27/10/19
Week 3. Max effort.
Close grip Bench press. 15min Build to heavy single.
Conditioning.
4 rds for Quality.
5-10 Strict pull up.
75 DU.
15 Ring push up.
75 DU.
Rest 60-90sec.
Finisher.
3-4 sets 25 Banded reverse flyes.
Beginners class 26/10/19
Skill.
Med ball clean
Conditioning.
10min.
Buy in 30/21 AAB cal
Remaining time Amrap
12 Med ball clean
6 Ball facing burpee
12 Wall ball
6 T2B/Knee raises
Today’s WOD 25/10/19
CrossFit Open 20.3
Today’s WOD 24/10/19
Endurance.
5min easy Row/AAB.
Into 10min Amrap.
20/15 Cal row.
15 KB swings.
9 V up/Tuck up.
Into 10min Amrap.
15/10 AAB cal.
10 Hand release push up.
5 CTB/Pull up.
Into 5min easy Row/AAB.
Today’s WOD 23/10/19
Week 3. Dynamic effort Lower body.
10min omem. 2 Thrusters (Barbell taken from floor).
55-65% of max Push press.
Conditioning.
Teams of 3 (Relay style). Athletes complete 4rds each.
8 Thrusters.
8 Lateral burpee over BB.
8 SDLHP.
8/6 AAB cal.
See whiteboard for Scaled/RX/RX+
Fitness.
4/arm SA Thrusters.
8 Burpee over KB.
8 KB SDLHP.
8/6 AAB cal.
Today’s WOD 22/10/19
Dynamic effort. Week 3.
10min omem 2 T&G Power jerk @70%
(Barbell taken from floor).
Conditioning.
Steady state intervals (In pairs. Athlete alternate A&B).
3 rds
A. 3min Row/AAB.
30sec Rest.
B. 3min Amrap 4/arm KB snatch. 6 Hspu. 10 BJO.
30sec.
