Strength. Week 3.
Performance & Fitness.
A1. CGB.
A2. Star plank/side.
A3. Supinated BB row.
A3. Hanging L-sit.
Conditioning.
Performance.
7min Ladder 3,6,9 etc.
PP.
BOB.
CTB.
Fitness.
7min Ladder 3,6,9 etc.
SA DB PP.
BODB.
RR.
WODS and Latest News
CrossFit Coleraine
Today’s WOD 3rd March 2019
Gymnastics.
12min working 1-2 Gymnastic movements.
Conditioning.
A. 8min Amrap.
15/12 AAB cal.
10 Dual DB PC 22.5/15kg.
5 Tall Box jump 30/24kg.
Rest 5min.
B. 8min Amrap.
15/12 Cal Row.
2-3 Wall walk or 25′ HSW.
3-5 BMU or 10 CTB or 10 Pull up.
Beginners class 2nd March 2019
Skill. Rowing.
Conditioning.
3 x 4min/2min Rest.
6 Hang DB SN (R).
6 PUP.
6 Hang DB SN (L).
12 ASQ.
CrossFit Open workout 1st March 2019
CrossFit Open 19.2
Endurance class 28th Febuary 2019
2 x 12min/4min rest.
A.
12/8 AAB cal.
12 KBS.
12 HRPU.
B.
14/12 Cal row.
20 WB.
12 SU.
Today’s WOD 27th Febuary 2019
Strength. Week 2.
A1. RFESS.
A2. Dual DB/KB RDL’s.
Conditioning.
15min Amrap in pairs.
20/15 Cal row.
20 D-ball GTS.
20 BJO.
20 PU.
Today’s WOD 26th Febuary 2019
Oly.
Performance & Fitness.
12min omem. 2 PC + 2 Stoh.
Conditionng.
Performance.
15min Amrap.
15 BOB.
15 DL.
15 HPC.
200m Run.
Fitness.
15 BODB.
15 DB DL.
15 DB HPC.
200m Run.
Today’s WOD 25th Febuary 2019
Strength. Week 2.
Performance & Fitness.
A1. CGB.
A2. D-ball hold.
A3. DB/KB Bent row.
A4. Rower pike up.
Conditionng.
Performance.
10min Amrap.
4 Hspu (Deficit if possible).
8 T2B.
8/arm DB OHRL.
Fitness.
4 Push up.
8 V up/Tuck up.
8/arm DB FRRL.
Today’s WOD 24th Febuary 2019
A.
30-20-10
Deadlift.
Stoh.
200m Run after each set.
B.
30-20-10
C&J.
200m Run after each set.
Beginners class 23rd Febuary 2019
Skill. Split jerk.
Conditioning.
2 x 5min Ladders/3min Rest.
A.
Gtoh with bumper.
BJO.
B.
KB SDLHP.
Ab mat SU.
