CF Open 19.1
WODS and Latest News
CrossFit Coleraine
Endurance class 21st Febuary 2019
3 sets. On every 10min.
35/23 Cal row.
15 Brp over erg.
1.0/0.7 mile AAB.
15 T2B.
Today’s WOD 20th Febuary 2019
Strength. Performance & Fitness.
A1. RFESS.
A2. Dual DB/KB RDL.
Conditioning.
15min. In pairs.
10 Axle bar PC.
20 HRPU.
10 Axle bar FS.
20 RD.
100 DU.
Today’s WOD 19th Febuary 2019
Oly. Performance & Fitness.
12min omem.
1 High pull + 1 HPS + 1 PS.
Conditioning.
2rds 2min work/2min rest.
(Alternate between A&B).
Performance.
A.
20/15 Cal row.
Amrap D-ball GTS.
B.
Amrap.
5 OHS.
5 BJO.
Fitness.
A.
15/12 Cal row.
Amrap D-ball GTS.
B.
Amrap.
5 Goblet squat.
5 BJO.
Today’s WOD 18th Febuary 2019
Strength.
A1. CGB.
A2. KB FR Hold.
A3. DB Rows.
A4. Psoas March.
Conditioning.
8-10min for Quality.
Bar complex:
Pull up + CTB + MU.
10/arm DB Stoh.
10 V up/Tuck up.
Today’s WOD 17th Febuary 2019
Gymnastics. 10-12min.
Conditioning.
3x4min/2min Rest.
A. 12 Alt DB SN. 8 Box jump 30/24.
B. 6/arm DB C&J. 8 Burpee box jump overs 30/24.
C. 6/arm Hang DB Clean (Squat). 8 Burpee box jump overs 24/20.
Beginners class 16th Febuary 2019
Skill. Thrusters.
15min. Teams of 2.
5 TH.
5 AAB cal.
5 BOB.
Add 5 reps each rd.
Today’s WOD 15th Febuary 2019
‘Running Clock’
Performance.
0.00-7.00.
CF Open 13.4.
7.00-10.00.
Rest.
10.00-18.00.
C&J Complex. Build to max weight.
1 PC + 1 Stoh. + 1 HC + 1 Stoh.
Fitness.
0.00-7.00.
Climb the ladder
DB C&J/arm.
V up/Tuck up.
Add 2 reps.
7.00-10.00.
Rest.
10.00-18.00.
4RM PC.
Endurance class 14th Febuary 2019
30min Max distance.
Choose:
Row.
AAB.
Bike.
Ski.
On every 5min (Starting at 0.00) complete:
15 Dual DB/KB Stoh.
15 BJSD.
Today’s WOD 13th Febuary 2019
Strength. Final week.
Performance & Fitness.
CG Deadlift.
Conditionng.
Performance.
15min omem.
1. UB PU/CTB/MU.
2. BOB + DL.
3. AAB.
Fitness.
15min omem.
1. PU/RR.
2. BOKB + Dual KB DL.
3. AAB.