Workouts now on SugarWOD
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All of our workouts are now posted on SugarWOD.Download the app and search for
CrossFit Coronado to see the workout.
Download the app and search for
CrossFit Coronado to see the workout.
All Workouts
Download the app and search for
CrossFit Coronado to see the workout.
Tuesday 14 July
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"Power surge"1200m run
12 Power celans 115/75
3 wall walks
800m run
9 Power cleans 135/95
2 wall walks
400m run
6 Power cleans 155/105
1 wall walk
Rest of class to hit 1rm Power clean
25/25 Floor wipers
Bar MU skills or 3x25 Pushups
Post W.O.D.
Monday 13 July
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Back squats 3x8 70-75% Goal-rest 90 sec b/w working sets"8 MInutes to win it"
8 min AMRAP
8 DB thrusters 50/35
8 Box Jump overs 24/20
Rent
Good mornings 3x8
Chinups 3x10
Post W.O.D.
Saturday 11 July
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"Cement MIxer"20 min AMRAP
10-8-6-4-2 Hang snatch 95/65, 115/75, 135/95, 155/105, 175/115 *snatch anyhow
200m run after each set
Then
3/3 1 arm Devil Press 50/35
75 Run in place jump rope
6 Ring dips
Rent
L sit accumulate 1-2 min depending on ability
4x10 Heavy Russian KBS
Post W.O.D.
Friday 10 July
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1rd every 90 sec x 8 setsPower clean+Front squat+Clean
"Battle Ship"
5rds
10 Front squats 155/105
20/15 CAl Row/BIke
$$$Rent
3x
8 Good mornings med weight
6-10 Ring dips
Post W.O.D.
Thursday 9 July
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"Slumber Party"2rds
20 Push Jerks 135/95
4rds of:
5 pullups
10 pushups
15 air squats
800m Run
$$$ Rent
3 sets
20/20 Russian twists
25 Abmat situps
30 sec hollow rock
rest 2 min
Post W.O.D.
Wednesday 8 July
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3 sets6 Front squats+10 back squats 65%
"Bakers Dozen"
24-18-12
DB hang clean and Jerk
Burpees facing DB
Rent$$$
3x
8 pullups+8 Chinups
3x15 sec ring hold top
Post W.O.D.
Tuesday 7 July
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DU skills"Deadbolt"
15 min AMRAP
60 DU
200m run
15 Deadlifts 225/155
3x8/8 Bulgarian split squats
25/25 Floor
Post W.O.D.
Monday 6 July
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2 Power snatch+2 OHS EMOTMx8 min"Stub Hub"
21-15-9
Power snatch 95/65
Toes to Bar
Immediately into
9-15-21
BIke/Row
OHS 95/65
Rent:
3x
10 Pullups
10 Seated DB press
Post W.O.D.
Saturday 4 July
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"4th of July"1 mile run
3rds
16 OH Lunges L arm 50/35
16 OH Lunges R arm
15/15 Lateral lunges
8/8 DB clean and Jerks
Big Lap
Rent
4 sets
30/21 Cal row
rest 1 min
15/12 Cal row
rest 30 sec
Post W.O.D.
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