2/11 WOD

CrossFit Coal – CrossFit Weightlifting Clean and Jerk (11 min EMOM) Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90% Metcon Metcon […]

BENCHMARK FRIDAY

CrossFit Coal – CrossFit CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, […]

2-7 WOD

CrossFit Coal – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Wet Floor” AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Overs (24/20) 15 Ring Muscle-Ups After Bash 1-Mile Run (Time) Max Effort 1-Mile Run

2-6 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (2-2-2-2-2) Tempo Back Squats 7 Second Negative, 3 Second Pause in Bottom Metcon (Time) “After Party” 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) 30 Double Unders After Each Round

2-5 WOD

CrossFit Coal – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 16: 25 Dumbbell Hang Clean and Jerks (50/35) 20 Lateral Barbell Burpees 15 Deadlifts (245/165) 200m Run Accessory – Core Work Metcon (No Measure) 2 Rounds: 30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups 30 Seconds Single Arm Kettlebell Overhead Hold […]

2-4 WOD

CrossFit Coal – CrossFit Weightlifting Front Squat (On the 90 Seconds x 6 Sets) Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 80% Set 3: 1 Rep @ 85% Sets 4-5-6: 1 Rep @ 90% Metcon Metcon (AMRAP – Reps) “Life Jacket” AMRAP 5: 27 Calorie Row 27 Thrusters (115/80) 27 Chest […]

2-1 WOD

CrossFit Coal – CrossFit Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 […]

1/31 WOD

CrossFit Coal – CrossFit Metcon Metcon (Weight) “Top Down” With a 12:00 Time Cap: 1 Round: 50 Barbell Facing Burpees 40/30 Calorie row 30 Squat Snatches (115/80) Time Remaining: Build to 1RM Hang SnatchHang can be anything above the knee Accessory Work Metcon (No Measure) BODY ARMOR 3×10 Barbell Front Rack Reverse Lunges 3×21 Glute […]

1/30 WOD

CrossFit Coal – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Girl Power” AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of “Cindy” 5 Squat Cleans (185/135)“Cindy” 5 Pullups 10 Pushups 15 Air Squats Total reps per round: Guys – 56 reps Girls – 50 reps Metcon (Time) For Time: 150 Double Unders 75 Thrusters […]

1/29 WOD

CrossFit Coal – CrossFit Metcon Metcon (Time) “Layup” 25-20-15-10-5: Box Jump Overs (24″/20″) Toes to Bar Directly Into… 5-10-15-20-25: Hang Power Snatch (75/55) Wallballs (20/14) Metcon (No Measure) “Row Conditioning” On the 0:00 – 50/35 Calorie Row On the 4:00 – 30/24 Calorie Row On the 7:00 – 30/24 Calorie Row On the 10:00 – […]