3-2 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Bring Sally Up : ) Weightlifting Overhead Squat (8-6-4-2) Mod with Back Squat if needed Back Squat (8-6-4-2) Metcon Metcon (Time) 21-15-9 Burpees Wall Balls 20/14 REST 3 MIN EXACTLY 12-9-6 Burpees Wall Balls 20/14

CF Games 15.1

CrossFit Coal – CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to […]

2-25 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Tabata Seated Press Holds Pass Throughs Lunges Gymnastics Handstand Push-ups (20 Min WORK) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Overhead Lunges 45/25# 15 Med Ball Cleans 20 Air Squats

2-24 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Coach’s Choice Weightlifting Hang Clean (5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Ground to Overhead 95/65 15 Burpees

2-23 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Banded Front Squats Inch Worms OHS w/ PVC Weightlifting Paused Front Squat (2-2-2-2-2) 3 sec pause Metcon Metcon (Time) 21-18-15-12-9 KB Swings 53/35 Goblet Squats 53/35

IT’S FRIDAYYYYY

CrossFit Coal – CrossFit Warm-up (No Measure) Lunges V ups Bear Crawls Weightlifting Renegade Row (10-10-10-10-10) http://youtu.be/x32QAN5cufA In case anyone wants to check them out ahead of time. Metcon Metcon (Time) 3 Rounds 15 Plate Get Ups ; ) 30 Alternating Shoulder Squats

2-19 WOD

CrossFit Coal – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch […]