4-3 Wod

CrossFit Coal – CrossFit Warm-up (No Measure) 3 rounds 10 up to down dog 10 V ups 10 mountain climbers then: 30 OHS with PVC Weightlifting Back Squat (5-5-5-5-5) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

4-1 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 rounds 1 minute each Handstand holds Reverse burpees Wall sits Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsREST EXACTLY 6 MINUTES THEN: Isabel (Time) For Time: 30 Snatches, 135# / 95#

3-31 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 2 rounds 5 strict pullups or jump pullups with a negative 10 each side lunges 15 jump jacks 20 air squats After Finished 30 Squat Snatch with PVC Weightlifting Clean (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute Amrap 5 box jumps 24/20 (Rx+ 30/24) 10 […]

3-30 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 Laps Each High Knees Butt Kicks Bear Crawls Cross Overs Weightlifting Bench Press (8-8-8-8) Metcon Metcon (Time) 4 rounds 10 push press 115/75 15 over the bar Burpees 25 air squats

15.5 LAST OPEN WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Coach’s Choice Metcon Rx+: CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Rx-: CrossFit Games Open 15.5 […]

3-26 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 Rounds 10 KB Swings 10 2″ Snatch Drops 3 Wall Walks Weightlifting Kettlebell Snatch (8-8-8-8) Metcon Metcon (Time) 21-15-9 Ground to Overhead 95/65 Knees to Elbows

3-25 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 2 Rounds 20 Good Mornings 20 Lunges 20 Air Squat Jumps Weightlifting Barbell Row (10-8-8-6-6) Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 14 Front Rack Lunges 14 Med Ball Cleans 20/14

3-24 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) Coach’s Choice Weightlifting Deadlift (MAX OUT) 20 MIN TO FIND MAX Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

3-23 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 Rounds 10 Pass Throughs 10 Inch Worms 20 Mountain Climbers Weightlifting Shoulder Press (5-3-1+) Metcon Metcon (Time) 60 Sit-Ups 30 Burpees 40 Push Ups 20 Burpees 20 Pull Ups 10 Burpees