8/22 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (3-3-3-3) Metcon Metcon (Time) 7 Rounds 35 DU 7 Burpees 7 Power Snatches 95/65

8/21 WOD

CrossFit Coal – CrossFit Weightlifting Shoulder Press (10-10-10-10) 3 Sec Decent every press. Metcon Metcon (No Measure) 3 rounds: 10 Arnold Press is 12 Banded Face Pulls 10 Barbell Rows 12 Band Pull Aparts 16 Alt. DB Curls (8 ea arm) 10 Hollow RocksUse weight and bands are your choice

8/20 WOD

CrossFit Coal – CrossFit Metcon Metcon (Time) For Time: 800m Run then… 15 rounds of: 5 Wallballs 20/14 3 Burpees 1 Power Clean 185/125 then another 800m run and 15 rounds of: 5 Wallballs 3 Burpees 1 Power Clean 185/12545 min cap * Power Clean weight should be difficult but not hitting failure throughout the […]

8/19 WOD

CrossFit Coal – CrossFit Skill Max Height Box Jump (Distance) Max Height Box Jump Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 30 Double DB Snatches 50/35 20 DB Front Squats 10 DB Box Step Overs 24″/20″ 300m runYou will have 2 DB or KB at all times except for the run. Run […]

BENCHMARK FRIDAY

CrossFit Coal – CrossFit Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

8-15 WOD

CrossFit Coal – CrossFit Weightlifting Bear Complex (5 rounds of 7 reps of the Complex) Power Clean Front Squat Push Press Back Squat Second Push PressRest as needed in between attempts 30 min cap Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Toes To Rings 10 Burpees to Ring Touch

8-14 WOD

CrossFit Coal – CrossFit Weightlifting Deadlift (5×5) All sets at 75-80% Superset with 50 ft Plate Pinch Carries 45s/35s Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Hang DB Split Snatch 50/35 20 DB Lunges (Standing) 40 Double UndersMust Alternate Arms on the Split Snatch and the Lead Leg must be opposite […]

8-13 WOD

CrossFit Coal – CrossFit Weightlifting Behind The Neck Jerk (1) 12 mins to find a Heavy Single Rep Metcon Metcon (Time) 5 Rounds 500 M Row 15 Bench Press 135/95

8-12 Wod

CrossFit Coal – CrossFit Weightlifting Back Squat (10-8-6-4-2-2) 50%-60%-70%-80%-90% Last Set is your choice 20 min cap Metcon OverRun (Time) 2 Rounds for time: 800m Run 40 Overhead Squat 65/45

SATURDAY WOD

CrossFit Coal – Saturday CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP Partners 20 Wall Balls (alternating) 20 WB SitUps (alternating) 20 Box Jumps (alternating) 20 DB Push Press (10-10) ************************