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 […]

What a great group!

Great turnout for Saturday WOD!! Thanks everyone for coming by, even if you’re not wanting to workout feel free to swing by any of our WOD times and check out what CrossFit is about! Great job everyone!!!

12-26 WOD

COME IN FOR FREE 7am – 9am – 5pm – 6pm Strength 5-5-3-3-2-2 Clean Wod 7 minutes burpees with bar touch On the top of every minute 2 front squats 185/135 Scale as needed Score is number of burpees completed After bash 100 double unders or 300 single unders

12-23 WOD

12-23 COME BY FOR FREE WOD!! 7am – 9am – 5pm – 6pm EMOM 10 ODD- 5 Strict press EVEN -5 straight leg Deadlifts Add weight each round as able WOD 7 min AMRAP 5 push press 115/75 20 sit ups Work on a weakness in remaining time

12-22 WOD — PARTNERS!!

Come in and WOD for free at 7am, 9am, 5pm, and 6pm PARTNERS — Both partners do all reps but alternate….I.E. Partner A does 21 lunges, then B, A does 15 then B does 15 etc. 21-15-9 Back rack lunges 95/65 Ring push ups 15-9-6 Back squats 135/95 Burpees over the bar 9-6-3 Clean and […]

FIRST WOD!

Thanks everyone who got to come out Saturday for our first organized WOD at CrossFit Coal!  Everyone worked hard and pushed through our version of the 12 Days of Christmas like a boss!  Look forward to seeing old faces and hopefully many new in the New Year…….Merry Fitness, I mean Christmas!