2-2 WOD

CrossFit Coal – CrossFit Don’t forget new WOD times starting today: 5,6,8,11am ; 4:30,5:30,6:30pm Warm-up (No Measure) Tabata (6 Rounds Each) Bottom of squat Hollow/Superman on Bars Down dog/up dog Weightlifting Bear Complex (7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon (AMRAP – Reps) 3 Min (continuous clock) 1st […]

1-30 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 Rounds 20 Alternating Leg Jump Rope 20 Squats 20 Push-Ups Weightlifting Mark as “Extra Performance” — MAX OUT ON ANY LIFT 20 min time cap Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsx3 for Single Jump Rope or Paralette Jumps

1-29 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 Rounds 10 Good Mornings 10 Inch Worms 10 High Box Step Ups 30/24 Weightlifting Push Press (3-3-3-3-3) Metcon Rx: Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Deadlifts 135#/95# 15 Box Jumps Rx+: CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# […]

1-27 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 1 Minute Each Bear Crawls Crab Walks Handstand Holds/Wall Walks Weightlifting Shoulder Press (5-5-5-5) *Behind the neck Metcon Metcon (Time) 30-25-20-15-10-5 Virtual Shoveling Bar 90/70 Push Ups

1-26 WOD

CrossFit Coal – CrossFit Warm-up (No Measure) 3 Rounds 20 Mountain Climbers 20 Cal Row/Ride 10 Paralette Push Ups Weightlifting Bench Press (5-5-3-3-2-2) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squat (from floor) 115/75 (Rx+ 135/85) Toes 2 Bar Burpees

1-23 WOD

CrossFit Coal – CrossFit Gymnastics Pistols (10-10-10) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3,6,9,12,15……. Push Ups Sit-Ups Box Jumps

1-22

CrossFit Coal – CrossFit Warm-up (No Measure) 5 Rounds 20 Jump Ropes (DU’s if you can) 10 Sit-Ups 5 Reverse Burpees Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

1-21 WOD

CrossFit Coal – CrossFit Weightlifting Deadlift (8-8-6-6-4-4) Metcon Metcon (Time) 5 Rounds 10 Deadlifts 95/65 10 KB 53/35 10 Goblet Squats 53/35