30 BJSD.
30 JPU.
30 R KBS.
30 RL.
30 WTD SU.
15/arm DB PP.
30 WB.
30 AAB cal.
Scale up: 50 reps of each.
WODS and Latest News
CrossFit Coleraine
CrossFit Open Workout 19.4 15th March 2019
CF Open 19.4
Endurance class 14th March 2019
30min omem.
1. 45sec Row.
2. 20 DU + 10 KBS.
3. 45sec AAB.
Today’s WOD 13th March 2019
Strength. Final week.
A1. RFESS.
A2. Dimel DL.
Conditionng.
15min Partner Amrap.
40/30 Cal row.
10 DB SN (Heavy).
10 BJO.
40/30 Cal row.
20 DB SN.
20 BJO.
40/30 Cal row.
30 DB SN.
30 BJO.
etc.
Today’s WOD 12th March 2019
Oly.
Performance.
12min omem.
2 PC + 1 HC
Fitness.
2 PC + 1 HPC.
Conditioning.
15min Amrap (Pairs).
Performance.
A.
8 BOB.
12 PC.
B.
16/12 AAB cal.
Alternate once Partner completed AAB cal.
Fitness.
Dual DB PC.
Today’s WOD 11th March 2019
Strength. Final week.
Performance & Fitness.
A1. CGB.
A2. 2 Point plank.
A3. Pendlay row.
A4. L-sits.
Conditionng.
7min Amrap.
5 DB/KB Complex.
5 Strict PU.
10 V up/Tuck up.
Today’s WOD 10th March 2019
Oly.
Split jerk.
Conditioning.
21-15-9 PC @ 50/35kg, 70/47.5kg, 90/62.5kg.
75 DU after each set.
Rest 5min.
9-15-21 Stoh
75 DU after each set.
Beginners class 9th March 2019
Conditionng.
2 x 9min/3min Rest.
A. 3min AAB/Row.
into 6min Ladder
KBS.
NPB.
Tuck up.
3,6,9 etc.
B. 3min AAB/Row.
into 6min Amrap.
5/arm SA KB DL.
5/arm SA KB CL.
50′ BC.
CrossFit Open 19.3 8th March 2019
CF Open 19.3
Endurance class 7th March 2019
3x10min/5min rest.
A. 4min Row.
Into 6min Amrap
3 T2B.
3 Box jump overs.
3 Target burpee.
Add 3 reps each rd.
B. 4min AAB.
Into 6min Amrap.
8 DB Snatch (R).
8 DB Snatch (L).
16 Alt Reverse lunge.
C. 4min Row/AAB.
Into 6min Amrap.
9 STOH (Light).
30 DU (60 Singles).
