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.
WODS and Latest News
CrossFit Coleraine
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.
CrossFit Open 22nd Febuary 2019
CF Open 19.1
