BENCHMARK FRIDAY

CrossFit Coal – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

12-13 WOD

CrossFit Coal – CrossFit Weightlifting Clean and Jerk Complex (Comptrain) (18 mins to build to a heavy complex) Clean and Jerk Complex Build to a Heavy: High Hang Clean Hang Clean Power Clean Split Jerk Metcon Metcon (Time) “Mountain Man” For Time: 30 Power Snatches (75/55) 800 Meter Run 60 Thrusters (75/55) 800 Meter Run […]

12-12 WOD

CrossFit Coal – CrossFit Weightlifting Stamina Squatting (Final Week) Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Back Squat (6X3) Barbell Loaded at 85% of 1RM Front Squat For Both Lifts Front Squat (6X1) Metcon Metcon (Time) “Babs” 3 Rounds: 10 Bar Muscle-ups 20 Kipping […]

12-11 WOD

CrossFit Coal – CrossFit Gymnastics Handstand Push-ups 5 Rounds, In a 90 Second Window: 20/14 Calorie Row Max Handstand Push-ups Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping. Weightlifting Push Jerk (5-4-3-2-1) Metcon Metcon (AMRAP – Reps) “Down Time” AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3 Push […]

12-10 WOD

CrossFit Coal – CrossFit Weightlifting Stamina Squatting (Final Week) Alternating On the Minute x 12 (6 Rounds): Back Squat (6X6) Barbell Loaded at 70% of 1RM Front Squat For Both Lifts Front Squat (6X3) Barbell Loaded at 70% of 1RM Front Squat For Both Lifts Metcon Metcon (Time) “Jump Start” For Time: 60 Double Unders, […]

BENCHMARK FRIDAY

CrossFit Coal – CrossFit Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting […]

12-6 WOD

CrossFit Coal – CrossFit Weightlifting 12 Min EMOM 82% of 1RM Front Squat for both lifts Back Squat (3 Reps – Even Minutes) Front Squat (1 Rep – Odd Minutes) Metcon Metcon (Time) “Sore Eyes” AMRAP 20: 20 Wallballs (20/14) 20 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 […]

12-5 WOD

CrossFit Coal – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/155) Rest 3 Minutes 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

12-4 WOD

CrossFit Coal – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Gymnastics Metcon (AMRAP – Reps) AMRAP 4: 1-2-3-4-5-6-7-8… Unbroken Chest to Bar Pull-ups Climbing as High as Possible Accessory Work Metcon (No Measure) 3×12 Barbell Bench Press 3×16 […]

12-3 WOD

CrossFit Coal – CrossFit Weightlifting 12 Min EMOM 67% of 1RM Front Squat to be used for both Back Squat (6 Reps – Even Minutes) Front Squat (3 Reps – Odd Minutes) Metcon Metcon (AMRAP – Reps) “Freedom Sauce” AMRAP 3: 21 Overhead Squats (95/65) 21 Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: […]