Strength.
Floor press 3,3,3,3,3
superset with
Strict pull up 8-10 rep.
Conditioning.
10min amrap
40 double unders
10 hspu
10 toes to bar
WODS and Latest News
CrossFit Coleraine
Today’s WOD 14th July 2014
Strength.
Front squat 6 x 6 @70% +2.5kg. Last 2 weeks of this squat cycle.
Conditioning.
12min amrap in pairs
15 wall ball 9/6kg 10’/9′
20 box jump 24/20
10 kettlebell clean & jerk 24/16kg
Today’s WOD 12th July 2014
Conditioning.
20min amrap in pairs.
30 overhead lunge with plate 20/10kg
25 deadlift 80/55kg
20 ring rows
100 double unders
Today’s WOD 11th July 2014
Strength.
Front squat 10 x 3 @ 85% +2.5kg.
Conditioning.
Tabata thrusters 20/15kg
Today’s WOD Thursday 10th July
7×2 hang power clean
WOD
10 mins to complets
25 burpees
25 hang power cleans 60/40
25 burpees
on the minute complete 7 wallballs 9kg/6kg
Today’s WOD 9th July
Push press 6 x 5 15minutes to work up to a heavy 5reps
WOD
10 minute AMRAP
5 L sit chin ups
5 push press 60/40
10 toes to bar
Today’s WOD 8 th July
7 x 2 mid hang snatch
wod
12 minute time cap
5rds
9 snatch grip deadlifts 60/40
6 hang power snatch
3 overhead squats
Today’s WOD 5th July 2014
Conditioning.
4 rounds for time
200m run
30 wall ball 10’/9′ 9/6kg
20 pull up
Today’s WOD 4th July 2014
Strength.
Front squat 7 x 5 @ 75% + 2.5kg
Conditioning.
6min ladder going up in 2’s
deadlift 100/70kg
step down box jump 24/20
Today’s WOD 3rd July 2014
Skill.
Choose either toes to bar or pistols.
10min omem.
Odd min toes to bar or pistols
Even min double unders
Conditioning.
6min amrap
6 toes to bar (scale ‘v’ up’s)
12 pistols (scale 24 air squats).
2min rest.
6min amrap
12 single arm kettlebell swings 24/16 kg (alternate)
6 pull up
