BENCHMARK FRIDAY!!

CrossFit Coal – CrossFit Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here

4-25 WOD

CrossFit Coal – CrossFit Weightlifting Push Press (6-6-6-6) Rest = 2:00 or less between sets Metcon Vader (Time) 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower

4-24 WOD

CrossFit Coal – CrossFit Weightlifting Bench Press (6-6-6-6) Tempo Bench Press: Tempo is a 5 second lowering phase, and a one second pause with chest contact Metcon Metcon (AMRAP – Rounds and Reps) “Doorbell” AMRAP 18: 21/15 Calorie Assault Bike/Row 15 Strict HSPU 15 DB Deadlifts (50’s/35’s) 15 DB Front Squats (50’s/35’s)

4-23 WOD

CrossFit Coal – CrossFit Metcon Metcon (3 Rounds for time) “Tres Leches” On the 0:00… “Tres Leches” Part #1: 30 Clean and Jerks (135/95) On the 10:00… “Tres Leches” Part #2: 30 Kipping HSPU 30 Bar Muscle-Ups On the 20:00… “Tres Leches” Part #3: 1 Mile Run Each Part is Scored as a “Round”

4-22 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (3-2-1-3-2-1-3-2-1) 3 Back Squats @ 79% 2 Back Squats @ 82% 1 Back Squat @ 85% 3 Back Squats @ 82% 2 Back Squats @ 85% 1 Back Squat @ 88% 3 Back Squats @ 85% 2 Back Squats @ 88% 1 Back Squat @ 91% Metcon Metcon […]

4/19 WOD

CrossFit Coal – CrossFit Metcon Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24″/20″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy click here

4/18 WOD

CrossFit Coal – CrossFit Weightlifting Deadlift (3-1-3-1-3-1) On the 2:00 x 6 Sets: Set #1 – 3 Deadlifts Set #2 – 1 Deadlift Set #3 – 3 Deadlifts Set #4 – 1 Deadlift Set #5 – 3 Deadlifts Set #6 – 1 Deadlift Metcon Metcon (Time) “Tip Toe” For Time: 200 Meter Run, 21 TTB, […]

4/17 WOD

CrossFit Coal – CrossFit Weightlifting Split Jerk (1-1-1-1-1) Metcon Metcon (Time) “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double-Unders

4/16 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (3-2-1-3-2-1-3-2-1) Wave #1: 3 Back Squats @ 75% 2 Back Squats @ 78% 1 Back Squat @ 81% Wave #2: 3 Back Squats @ 78% 2 Back Squats @ 81% 1 Back Squat @ 84% Wave #3: 3 Back Squats @ 81% 2 Back Squats @ 84% 1 […]

4/15 WOD

CrossFit Coal – CrossFit Weightlifting Squat Snatch Complex (1-1-1) On the Minute x 12: Minutes 1+2+3: 1 Snatch Pull 1 Hang Squat Snatch 1 Squat Snatch … Minute 4 – Rest. Minutes 5+6+7: 1 Squat Snatch … Minute 8 – Rest. Minutes 9+10+11: 1 Squat Snatch … Minute 12 – Rest. Off the clock, three […]