1/9/15

CrossFit Coal – CrossFit Warm-up (No Measure) 1 min each X2 Wall Walks Bear Crawls Circles Jumping Jacks Weightlifting Push Press (2-2-2-2-2) Metcon Metcon (AMRAP – Reps) Fight Gone Bad Box Jumps/Steps 24/20 Toes to Bar Push Press 95/65 Russian Kettlebells 53/35 Burpees

1-8 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 1 Min Each x 3 Rounds Good Mornings Inch Worms Row/Ride Weightlifting Deadlift (3-3-3-3) Metcon Metcon (Time) For Time: 30-20-10 Deadlifts 135/95# Sit-Ups Wall Balls 20/14#

1-7 WOD

CrossFit Coal – CrossFit Weightlifting Overhead Squat (5-5-5) Metcon Rx+ Rx+: CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 […]

1-6 WOD

CrossFit Coal – CrossFit Weightlifting Barbell Row (10-10-10-10-10) Metcon Metcon (Time) 5 Rounds 15 Hang Power Cleans 95/65 20 Air Squats 25 Double Unders

1-5 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Banded Stretches for Chest and Legs Weightlifting Back Squat (5-5-5-3-3-3) Bench Press (5-5-5-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Double Kettle Bell Step Ups 53/35 Rx+ 35/25 Rx 15 Push-Ups Cool Down

1-2 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) COACH’S CHOICE Gymnastics Handstand Push-ups (8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 25 Air Squats 20 Sit-Ups 15 Toes to Bar 10 Box Jump Overs 24″/20″ Note: You do not HAVE to come to full extension as you jump onto the box to jump […]

New Years WOD

CrossFit Coal – CrossFit Warm-up (No Measure) COACH’S CHOICE Metcon Tanya (Time) 15-12-9 SDHP (2x 36lb KB) Ring Dips Pull-Ups Push Press (75b)

12-30 WOD

Come by for FREE!!! Warm up – 6 Round Tabata Each Superman holds Hollow rocks Wall sits Wall walks Strength Deadlift 5-5-5-3-3 WOD 10 min AMRAP 5 Hang Cleans 135/95 10 Goblet Squats 53/35 15 Push ups

12-29 WOD

Remember WOD Times of 5:30am – 7am – 11am – 5pm – 6pm Stop by for FREE   30 box jumps 24/20 30 Chest to bar pull-ups 30 Kettlebell Swings 53/35 30 Weighted Barbell Lunges 95/65 30 Knees to Elbows 30 Push Press 95/65 30 Med Ball Situps 20/14 30 Wall Balls 20/14 30 Burpees […]

This week @crossfitcoal

Free Open House WOD’s All Week at CrossFit Coal!! Come check us out. Schedule is: Mon, Tues, & Fri – 5:30 am, 7am, 11am, 5pm, 6pm Wed, New Years Eve – 7am, 11am, 2pm Thurs, New Years Day – WOD’s Every Hour on the Hour 10am – 6pm(Stop by all day long to work out […]