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!

NEVER FORGET 9.11.2001

CrossFit Warm-up (No Measure) 1 Mile Run Metcon Metcon (Time) 115 Squats 23 Strict pull ups 115 Squats 37 Push Press 115/75 113 Squats 1 Bodyweight or higher Deadlift Cool Down (No Measure) 1 Mile Run MEMO 2 Miles of Running – Stephen Siller was a New York firefighter just getting off duty when the […]