BENCHMARK FRIDAY

CrossFit Coal – CrossFit Weightlifting Pausing Overhead Squats (1x1x1x1x1x1x1) Pausing Overhead Squat 7 Sets of 1 Rep There are (4) pauses, each for a single second. Pause #1 – 1/4 of the way down (quarter squat) Pause #2 – Halfway down (parallel) Pause #3 – Absolute bottom of squat Pause #4 – Halfway up (parallel) […]

Independence Day Wod

CrossFit Coal – CrossFit Team 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all […]

7-3 WOD

CrossFit Coal – CrossFit Weightlifting Hang Clean and Jerk (1x1x1x1x1x1x1) Hang Clean and Jerk On the 1:30 x 7 Sets: 30 Double-Unders 2 Hang Squat Cleans 1 Split Jerk Metcon Metcon (Time) “Sicko Mode” For Time: 21/15 Calorie Row 21/15 Calorie Assault Bike 15/12 Calorie Row 15/12 Calorie Assault Bike 9 Calorie Row 9 Calorie […]

7-2 WOD

CrossFit Coal – CrossFit Weightlifting Hang Power Clean (1x1x1x1x1) Hang Power Clean Complex On the 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans Metcon Water Break (3 Rounds for reps) “Water Break” Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over Rower […]

7-1 WOD

CrossFit Coal – CrossFit Weightlifting Front Squat (2-2-2-2-2) Tempo Pausing Front Squat 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Regular stand. Metcon Metcon (Time) “Jack Daniels” For Time: 1,000 Meter Run 50 Thrusters (65/45) 30 CTB Pull-Ups Body Armor 3 “Giant Sets”: 9 Romanian […]

Operation Red Wings Anniversary

CrossFit Coal – CrossFit J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

6-27 WOD

CrossFit Coal – CrossFit Weightlifting Deadlift (15 Min to Find Heavy Single & 10 Rep) Metcon Metcon (Time) El Nino** For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter Wall Ball Run (30/20) 30 Pull-Ups 20 Burpee Box Jumps (24″/20″)

6-26 WOD

CrossFit Coal – CrossFit Weightlifting Power Snatch (Every 2:00 Min x 5) 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Metcon Metcon (AMRAP – Rounds and Reps) “Bartender” AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Rx: 115/80

6-25 WOD

CrossFit Coal – CrossFit Weightlifting Push Press (4-4-4-2-2-2) Every 2:00 Min Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

6-24 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (18 Min to Find Heavy 3-rep) Metcon Metcon (Time) “Escape from Wonderland” 3 Rounds: 75 Double-Unders 50 Air Squats 25/18 Calorie Row After Bash Sit-ups (Tabata )