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 […]

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