CROSSFIT GAMES OPEN 19.1

CrossFit Coal – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

2-21 WOD

CrossFit Coal – CrossFit Metcon Metcon (Time) 21 – 15 – 9 Row Calories Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Barbell Facing Burpees Thrusters (95/65)NO REST between workouts

2-20 WOD

CrossFit Coal – CrossFit Weightlifting Power Clean (10 EMOM) On the 0: 3 Power Cleans @ 65% On the 1: 2 Power Cleans @ 70% On the 2: 1 Power Cleans @ 75% On the 3: Rest On the 4: 3 Power Cleans @ 70% On the 5: 2 Power Cleans @ 75% On the […]

2-19 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (Every 3 Min on the Min) On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% Metcon Metcon (AMRAP – Rounds and Reps) […]

2-18 WOD

CrossFit Coal – CrossFit Weightlifting Squat Snatch (11 EMOM) Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90% Metcon Metcon (No Measure) […]

BENCHMARK FRIDAY

CrossFit Coal – CrossFit Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsDear CrossFit Community, We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” […]

EMOM

CrossFit Coal – Saturday CrossFit Metcon 30 min EMOM (teams of 3) 6 Deadlifts 6 Hang cleans 6 Front squats 6 KB swings 6 KB lunges 6 Goblet squats 6 DB snatches 6 DB sit-ups 6 DB triceps

VALENTINE’S DAY WOD

CrossFit Coal – CrossFit Weightlifting Hang Power Snatch (15 min EMOM ) 3 reps each min Metcon Metcon (AMRAP – Rounds and Reps) NEVER LETTING GO 20 min AMRAP Sit Ups -20 Burpees -20 Lunges -20 Push Ups -20 Reverse Burpees -20 Squats -20 Leap Frog -20 Ring Rows -20 Leg Lifts -20 Partner Sled […]

2/13 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (2x2x2x2x2) Tempo Back Squat 5 Sets of 2 (Building on Last Week) 7 Second Negative, 3 Second Pause in Bottom Metcon Metcon (AMRAP – Reps) 3 Rounds: AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans 27/21 Calorie Row Rest 5 Minutes Round 1: 155/105 Round 2: 135/95 […]

2/12 WOD

CrossFit Coal – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Dubble Bubble” AMRAP 15: 25 Double Unders 5 Power Snatches (135/95) 25 Double Unders 5 Bar Muscle-ups Metcon (No Measure) Stamina Conditioning On the 4:00 x 3 Sets: 15 GHD Sit-Ups 15/12 Calorie Row 15 Kipping Handstand Push-ups