Teams of 2.
Front squat (From the floor)
12min build to 5RM (Combinded weight).
Rest 5min.
Conditioning.
15min Amrap.
150 DU.
20 DB Burpee.
100 DU.
30 DB FR Reverse lunge.
50 DU.
40 DB Power clean.
See whiteboard for Scaled/RX/RX+
WODS and Latest News
CrossFit Coleraine
Today’s WOD 2/1/20
Endurance
Warm up.
5min Row/Bike/Ski.
30sec Easy.
20sec Moderate.
10sec Hard.
Rest 3min.
20min omem (Nasal breathing AMAP).
1. 40sec Row.
2. 40sec Elbow plank.
3. 40sec Bike.
4. 40sec Single unders.
Cool down.
5min easy Row/Bike.
New Years Eve WOD 31/12/19
New Years Eve Chipper
Teams of 2.
31 Cal.
31 Ring push up.
31 Power snatch.
31 Cal.
31 CTB.
31 OHS.
31 Cal.
31 T2B.
31 Snatch.
31 Cal.
31 Ring push up.
31 Power clean.
31 Cal.
31 CTB.
31 Front squat.
31 Cal.
31 T2B.
31 Cluster.
See whiteboard for Scaled/RX/RX+
Today’s WOD 30/12/19
Teams of 3.
Stoh complex.
1 Push press + 2 Power jerk + 3 Split jerk.
12min Build to heavy (Combined weight)
Conditioning.
15min Amrap (60sec Work/2min Rest).
5 Dual KB Clean.
7 Hspu.
9 BJO.
See whiteboard for Scaled/RX/RX+
Today’s WOD 29/12/19
Week 6. FBB
3 sets
A1. Strict press 8 reps.
Rest 60sec.
A2. Pendlay row 8 reps.
Rest 60sec.
A3. SA KB OHS Split squat 8/side.
Rest 60sec.
Conditioning.
4min Amrap.
21-15-9
Hand release push up.
Alt DB snatch.
Rest 3min.
4min Amrap.
21-15-9
Ring row.
Alt DB Clean + Push press.
Today’s WOD 28/12/19
Conditioning.
6min Amrap.
35 DU.
5 D-ball to tall box.
Rest 3min.
6min Amrap
12/9 Cal row.
6 KB Deck squats.
Rest 3min.
6min Amrap
10/7 AAB cal.
5/arm KB Split jerk.
Today’s WOD 27/12/19
Teams of 3.
12min 3RM Hang Power clean.
Rest 5min.
18min Amrap.
30 Deadlift.
60 Wall ball.
30 Hang Power clean.
60 Ab mat sit up.
See whiteboard for Scaled/RX.
Day 12 ‘Christmas Crackers’ 24/12/19
? 12 Days of Christmas ?
Teams of 2
1. 200m Row/400m AAB.
2. BMU.
3. DB Thrusters.
4. Partner burpee (each).
5. Hspu.
6. Pull up.
7. D-ball Cleans.
8. Hang DB SN (4/arm).
9. KTE.
10. DB FR L
11. Ring dip.
12. DB Man makers.
Day 11 ‘Christmas Crackers’ 23/12/19
?? Christmas Crackers ??
In memory of Jack Robert Burns
‘Jack’
20min Amrap
10 Push press 52.5/35kg
10 KB swings 24/16kg
10 Box jump step down 24/20
#mentalhealthawareness
Day 10 ‘Christmas Crackers’ 22/12/19
?? Christmas Crackers ??
Week 5. FBB.
3 sets A1. Dual DB/KB Z press 8 reps.
Rest 60sec.
A2. Dual DB see-saw row Alt 16 reps.
Rest 60sec.
A3. DB Front rack split squat 8/leg. Rest 60sec.
Conditioning.
‘Christine’
3rft.
500m Row.
12 Deadlifts @ BW.
21 Box jump 24/20.