Strength. Week 2.
Deadlift 3×10.
Conditionng.
3x5min Amraps/2min Rest.
In 5min complete 400m Run.
Remaining time Amrap
5 BMU.
10 CTB.
10 ASQ.
WODS and Latest News
CrossFit Coleraine
Today’s WOD New Year’s Eve 2018
Teams of 2.
31min Amrap.
31 Cal row/AAB.
31 WB.
31 Supine RR.
31 AAB cal/Row.
31 MB CL.
31 DB PU.
31 PBSU
Today’s WOD 30th December 2018
Gymnastics. See whiteboard.
Conditioning.
4rds.
5 BMU.
10 OHS.
3rds.
15 T2B.
45 DU.
2rds.
200m Run.
5 PS.
Beginners class 29th December 2018
Skill.
Hang power clean.
Conditioning.
10min Amrap.
12 DL.
9 HPC.
6 BJ.
3 BOB.
Today’s WOD 28th December 2018
Strength. Week 4.
Performance & Fitness.
A1. Push press.
A2. Strict CTB.
Intervals.
Teams of 3. Relay style until each athlete has completed 4rds.
9 CTB.
12 TH.
15/10 Cal row.
Today’s WOD 27th December 2018
Teams of 3
‘Running Clock’
0-10min.
3RM Power snatch.
10-13min. Transition.
13-33min.
Amrap of
60 DU.
60 PS.
60 SU.
60 SDLHP.
60 Brp.
*One Athlete must complete 200m SA FC (Switch hands at 100m).
Todays WOD Christmas Eve 2018
Conditionng.
12 Days of Christmas workout. (Teams of 2).
1. 200m Run.
2. RMU.
3. DB TH.
4. BBJO.
5. SHSPU.
6. PU.
7. D-ball CL.
8. Hand DB SN.
9. KTE.
10. DB FR L.
11. RD.
12. DB MM.
Today’s WOD 23rd December 2018
Performance & Fitness.
Gymnastics. See whiteboard.
Conditionng.
‘Karen’
Beginners class 22nd December 2018
Skill.
Hang power snatch.
Conditionng.
15min Amrap.
15 HPS.
10 SU.
15 FS.
10 PU.
15 KB SDLHP.
Today’s WOD 21st December 2018
Performance & Fitness.
Strength. Week 3.
A1. Push press.
A2. Strict upper body pull.
Conditioning.
Performance.
8min Amrap.
3
2 BJSD.
1 BMU.
Add 1 rep each rd.
Fitness.
8min Amrap.
3 DB HPC.
2 BJSD.
1 Jumping PU.
Add 1 rep each rd.