BENCHMARK FRIDAY

CrossFit Coal – CrossFit Metcon Will Lindsey (Time) 10 Rounds for Time 3 Devil Presses (2×55/35 lb) 22 Alternating Dumbbell Lunges (2×55/35 lb) 19 Air Squats Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019. Sgt. […]

6-13 WOD

CrossFit Coal – CrossFit Metcon Bane (Time) “Bane” For Time: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of “Macho Man” (185/135) 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3 Jerks Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, […]

6-12 WOD

CrossFit Coal – CrossFit Weightlifting Overhead Squat (2x2x2x2x2) 5 Sets: 1 Tempo Overhead Squat* 1 Overhead Squat *Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. Metcon Metcon (3 Rounds for reps) Conditioning “Slap Happy” Part #1 In a 5:00 Window… 100 Double-Under Buy-In Time remaining, AMRAP: 12 […]

6-11 WOD

CrossFit Coal – CrossFit Weightlifting Power Clean (2x2x2x2x2) Clean Primer: 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean … Followed by: “On the 1:30” x 5: 1 Hang Power Clean 1 Power Clean Metcon Metcon (Time) “Power Ranger” 15 Power Cleans, 600m Run 10 Power Cleans, 400m Run 5 Power Cleans, 200m […]

6-10 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (3x1x3x1x3x1) Back Squat On the 2:00 x 6 Sets: On the 0:00… 3 Reps @ 77% On the 2:00… 1 Rep @ 87% On the 4:00… 3 Reps @ 80% On the 6:00… 1 Rep @ 90% On the 8:00… 3 Reps @ 83% On the 10:00… 1 […]

6-6 WOD

CrossFit Coal – CrossFit Weightlifting Snatch (On the 2:00 x 5) On the 2:00 x 5: 3 Power Clean and Jerks 2 Thrusters 1 Squat Snatch Complex does not need to be completed unbroken. Metcon Metcon (AMRAP – Reps) “Adderall” Part #1 – In a 10:00 Window: Run 1 Mile Time Remaining, Max Power Clean […]

6-5 WOD

CrossFit Coal – CrossFit Weightlifting Front Squat (5-5-5-5-5) Weighted Pull-Up + Front Squat Alternating OTM x 10 (5 Rounds): Odd – 5 Strict Weighted Pull-Ups Even – 5 Front Squats Metcon Metcon (Time) “Death Race” 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees

6-4 WOD

CrossFit Coal – CrossFit Weightlifting Push Jerk (2-2-2-2-2 then 1-1-1-1-1) 5 Sets of 2: Pausing Push Jerk *1s Pause in Dip, and Catch … Followed by: 5 Sets of 1: Push Jerk Metcon Metcon (AMRAP – Rounds and Reps) “Bel Air” AMRAP 15: 40 Double-Unders 20 Dumbbell Hang CJ (50/35) 40 Double-Unders 20/15 Calorie Row

6-3 WOD

CrossFit Coal – CrossFit Weightlifting Deadlift (EOMOM – 5-4-3-2-1) Alternating On the Minute x 10: Minute 1 – 15/12 Calorie Row Minute 2 – 5-4-3-2-1 Deadlifts Metcon Metcon (Time) “Jelly Belly” 50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts 40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts 30 AbMat SU, 15 Cal Assault […]