Strength.
Front rack lunges 5 x 5 each leg
Conditioning.
9min amrap
9 deadlift 70/50kg
12 push up
15 step down box jump 24/20
WODS and Latest News
CrossFit Coleraine
Today’s WOD 6th June 2014
Strength.
1RM Front squat
Conditioning.
7min amrap
5 strict chin up
10 sit up
20 lunges
Today’s WOD 5th June 2014
Skill.
12min working on Turkish get up’s.
(Use kettlebell or barbell)
Conditioning.
21-15-9-3-9-15-21
Burpee
Wall ball 9/6kg 10’/9′
Today’s WOD 4th June 2014
Strength.
12min work up to heavy 5 rep floor press.
Conditioning.
5 x 2min amrap 2min rest btw each amrap
5 push press 50/35kg
10 deadlift
15 box jump 24/20
Today’s WOD 3rd June 2014
Skill.
Heavy 5 rep touch & go power clean
Conditioning.
6min amrap
5 pull up
10 power clean 42.5/30kg
15 double unders
Rest 1min
Then accumulate 2min in a L-hold
Today’s WOD 2nd June 2014
Strength. Week 5 squat cycle
Front squat 3 x 1 @ 95%
Conditioning.
10min amrap
10 hand release push up
15 toes to bar
20 thrusters 20/15kg
Today’s WOD 31st May 2014
Conditioning. 20min amrap in teams of 2
50 kettlebell swings 24/16kg
50 weighted walking lunges
50 weighted sit up
50 shoulder to overhead 42.5/30kg
50 alternating kettlebell snatch 24/16kg
50 wall ball 9/6kg 10’/9′
Today’s WOD 30th May 2014
Strength.
Back squat 5 x 2 @ 70%
Conditioning.
5 rounds for total reps of
60sec max effort GTOH with bumper plate 20/10kg
60sec max effort step down box jump 24/20
60sec rest
Today’s 29th May 2014
Skill.
15min work up to a heavy bear complex.
Bear complex. Power clean, front squat, push press, back squat, behind the neck push press.
Conditioning.
12min omem.
Complete 1 bear complex on the minute every minute.
Today’s WOD 28th May 2014
Strength.
Pendlay row 5,5,5,5 (heavier than last week)
Superset with 5 strict tempo toes to bar.
Conditioning.
7min amrap
7 pull up
7 toes to bar
7 push up
7 squat
