WODS and Latest News

Strength.

Back squat 4×5 @72.5% of 1RM

3 x Max effort strict chest to bar or pull up

Conditioning.

15-12-9-6-3
Deadlift 125/85kg
Box jump 30/24

Conditioning

20min amrap

15 toes to bar
10 shoulder to overhead 70/45kg
15 lateral bar jump burpees

Skill.
Cleans (power or full clean)

Build up to 80-85% of Max clean.

Conditioning.

‘Holleyman’ hero WOD
30rft

5 wall ball 10’/9′ 9/6kg
3 hspu
1 clean 100/70kg

Workout to be done in pairs. Athlete A does 1rd while Athlete B rests. Then Athlete B does 1rd while Athlete A rests. Each must do 15rds.
Goal of the workout is quality of movement!!!!

Conditioning.

‘CrossFit Coleraine 12 Days of Christmas’

Skill.

Clean complex. Build to max.
1 Deadlift
1 Hang power clean
1 Front squat
1 Push press

Conditioning.

10min amrap of barbell complex
Deadlift + hang power clean + front squat + push press

If you drop barbell or barbell rests on the floor. 5 burpee penalty.

Catch up or Skill work

Conditioning.

Rowing intervals 1:1

21-18-15-12-15-18-21 cal row (male)
18-15-12-9-12-15-18 cal row (female)

Strength.

Push press 1RM

Conditioning.

‘Karen’
150 wall balls 10’/9′ 9/6kg

Compare to 27th Oct’14

Strength.

Push press 1RM

Conditioning.

7min ascending ladder

5 kettlebell swings 24/16kg
5 hand release push up

Add 5 reps each rd.

CrossFit Coleraine 2nd Anniversary!

Conditioning.

20min amrap in teams of 2

14 toes to bar
12 burpee box jump overs 24/20
20 ground to overhead 42.5/30kg
15 chest to bar

Conditioning.

Day 12 of ’12 Days of Christmas’

Hero WOD ‘Zeus’ in pairs.