Conditioning.
‘Half Murph’
800m run
50 pull up
100 push up
150 air squat
800m run
WODS and Latest News
CrossFit Coleraine
Today’s WOD 2nd May 2014
Strength.
15min work up to heavy 3 rep snatch deadlift.
Conditioning.
Buy in 50m bear crawl.
Then. 5 rounds of
20 kettlebell swing 24/16kg
40 double unders
Buy out 50m bear crawl
Today’s WOD 1st May 2014
Strength.
1RM Push press.
Conditioning.
10min amrap
5 handstand push up
10 chest to bar
20 lunges
Today’s WOD 30th April 2014
Skill.
7 sets of power clean + clean
Conditioning.
5 rounds for time.
10 power clean 60/40kg
10 burpee
Today’s WOD 29th April 2014
Strength.
12min work up 5rm back squat.
Conditioning.
8min ladder 2,4,6,8 etc
Wall ball 9/6kg 10’/9′
Over the box jump 24/20
Today’s WOD 28th April 2014
Skill.
7 sets of hang power snatch + hang snatch + overhead squat
Conditioning.
3 rounds for time
10 hang power snatch 42.5/30kg
30 double unders
10 toes to bar
Today’s WOD 25th April 2014
Strength.
Push press
5,5,5,5,5
Conditioning.
21-18-15-12-9-6-3 ground to overhead with plate 20/10kg
Between sets do 5 handstand push up 30 double unders
Today’s WOD 24th April 2014
Skill.
12min work up to a heavy 2 rep hang power clean.
Conditioning.
5 rounds for time
12 deadlift 70/50kg
9 hang power clean 70/50kg
6 bar jumping burpee
Today’s WOD 23rd April 2014
Strength.
2rm pause front squat (3sec pause in bottom position)
Conditioning.
10min amrap
10 push press 52.5/35kg
10 kettlebell swings 24/16kg
10 box jump 24/20
Today’s WOD 22nd April 2014
Skill.
12min establish 3rm touch & go power snatch
Conditioning.
‘Isabel’
30 snatches 60/40 (power snatches allowed)
7min time cap.
