4-11 Wod

CrossFit Coal – CrossFit Weightlifting Deadlift (3x1x3x1x3x1 ) On the 2:00 x 6 Sets: Set #1+3+5 – 3 Reps Sets #2+4+6 – 1 Reps Off the clock upon finishing: 1 Set of 10 Reps Deadlift (10) Metcon Metcon (Time) Tri Sprints” 3 Rounds: 30/20 Calorie Bike/Ski 30/20 Calorie Row 30 x 10m Shuttle Sprints 3:00 […]

4-10 Wod

CrossFit Coal – CrossFit Weightlifting Push Press (6x6x6x6) Metcon Metcon (AMRAP – Rounds and Reps) “Rear End” AMRAP 18: 60 Double-Unders 45 Air Squats 21/15 Calorie Assault Bike 10 Push Jerks (185/135) Accessory Work Metcon (No Measure) Body Armor (A) 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 […]

4-9 Wod

CrossFit Coal – CrossFit Gymnastics Strict Handstand Push Ups Strict Handstand Pushups 1 Attempt for Max Reps Strict Pull Ups Strict Pull-Ups 1 Attempt for Max Reps Metcon Metcon (AMRAP – Reps) Doce” 3 Rounds of AMRAP 4, resting 4:00 between: 27/21 Calorie Row 21 Power Cleans 15 Burpee BJO (24″/20″) Part #1 – 135/95 […]

4-8 Wod

CrossFit Coal – CrossFit Weightlifting Back Squat (6x3x6x3x6x3) 6 Reps @ 65% 3 Reps @ 70% 6 Reps @ 65% 3 Reps @ 75% 6 Reps @ 65% 3 Reps @ 80% Rest 2:00 between sets. Metcon (No Measure) Body Armor (A) 3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges 100m […]

The 29

CrossFit Coal – Saturday CrossFit Metcon THE 29 (Time) 4 Rounds 29 Box Jumps 24/20″ 29 KettleBell 53/35 29 Knees to Elbows 29 Sit-Ups 29 Burpees

4-4 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (3-3-3-3-3) 5 Sets of 3: Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75% 1st Squat – Pause for 3s in bottom. 2nd + 3rd Squat – No pause. Metcon Metcon (Time) “Run and Gun” 3 Rounds: 400 Meter Run […]

4-3 WOD

CrossFit Coal – CrossFit Metcon Metcon (Time) “Macho Mile” 4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (135/95) 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3 Push Jerks

4-2 WOD

CrossFit Coal – CrossFit Metcon Metcon (Time) “Inner Tube” 22-18-14-10: DB Snatches (50/35) Sit-Ups Burpees Sit-Ups

4-1 WOD

CrossFit Coal – CrossFit MEMO This week will be a “deload” week before getting back into it hot-n-heavy! You’ll notice there is not many weightlifting components this week, but don’t worry they’ll be back! ; ) Metcon Metcon (AMRAP – Reps) “Dead Broke” On the 0:00, Part #1: In a 5:00 Window… Buy-In: 50/35 Calorie […]