Skill. Split jerk.
Conditioning.
2 x 5min Ladders/3min Rest.
A.
Gtoh with bumper.
BJO.
B.
KB SDLHP.
Ab mat SU.
WODS and Latest News
CrossFit Coleraine
CrossFit Open 22nd Febuary 2019
CF Open 19.1
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.
