Strength.
Back squat
15min to work up to a heavy 5 rep.
Conditioning.
5 x 60sec amrap
5 box jump 24/20
10 kettlebell swings 24/16kg
5 box jump
5 thrusters 50/35kg
60sec rest between amraps
WODS and Latest News
CrossFit Coleraine
Today’s WOD 12th June 2014
Strength.
Strict press 5,5,5,5,5
Conditioning.
6 rounds for time
12 shoulder to overhead 52.5/35kg
50 double unders
Today’s WOD 11th June 2014
Strength.
3rm strict weighted pull up
Scaling for this. See whiteboard
Skill.
Handstand push up
Conditioning.
12min amrap (you chose)
A. Cindy 5 pull up 10 push up 15 squat
Or
B. Mary 5 hspu 10 pistols 15 pull up
Today’s WOD 10th June 2014
Skill.
2rm high hang snatch
Conditioning.
In 8min complete:
12-15-9
Hang power snatch 40/30kg
Toes to bar
In remaining time amrap bar touching burpee
Today’s WOD 9th June 2014
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
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
