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CrossFit Coleraine

Today’s WOD 15/9/19

Dynamic effort Upper.
10min omem
1 Push press + 2 Power jerk (Light/Speed).

Conditioning.
4-5 rds.
4 D-ball GTS.
12 Stoh.
200m Run.
Rest 90sec after each rd.

See whiteboard for Scaled/RX/RX+

3rds.
60sec Dead bug with wall ball.
2min Rest.

Today’s WOD 13/9/19

Weightlifting. Week 9
Dynamic effort
10min omem.
3 position Power clean

Conditioning
Performance
A. 6min omem. 30sec work/30sec rest.
Odd. Thrusters.
Even. DU.

Rest 3min.

B. 6min omem. 30sec work/30sec rest.
Odd. DB Box step overs.
Even. Shspu.

See whiteboard for Scaled/RX/RX+

Fitness.
See whiteboard.

Today’s WOD 12/9/19

Endurance.

Choose Row/AAB/Ski

Pyramid intervals.
1min. 60sec Rest.
2min. 60sec Rest.
3min. 60sec Rest.
4min. 60sec Rest.
5min. 60sec Rest.
4min. 60sec Rest.
3min. 60sec Rest.
2min. 60sec Rest.
1min.

Today’s WOD 11/9/19

Strength. Week 9
A. Max effort Dead stop Narrow grip bench press
B. Axle bar skull crushers + Hanging KB

Conditioning.
8min Amrap
10 Hand release burpee pull up
20 (5/arm) Hang DB C&J

See whiteboard for Scaled/RX/RX+

Today’s WOD 9/9/19

Strength. Week 9
A. Max effort Box Front squat
B. Single leg elevated Glute bridge

Conditioning.
7min ladder
9-15-21-27
Russian KBS
BJ
Wall ball

See whiteboard for Scaled/RX/RX+

Today’s WOD 6/9/19

Weightlifting. Week 8
Dynamic effort
9min omem 3 T&G Power snatch

Conditioning.
Performance
15min Amrap. Teams of 2
20 Power snatch 35/25kg
20 Hand release push up
20 Thrusters 35/25kg

Fitness
20 Alt DB snatch
20 Hrpu
20 Single arm DB Thrusters

Today’s WOD 4/9/19

Strength. Week 8
Max effort.
15min build to Power jerk 1RM.

Conditioning.
Performance
16min omem
1. BMU/CTB/Pull up
2. Stoh (50-60% of today’s Max)
3. Box jump
4. Active rest (AAB)

Fitness
1. Rack/Banded pull up
2. Dual DB Stoh
3. Box jump step down
4. Active rest (AAB)

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