Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) Optional to do w/a partner! 2 ROUNDS EACH: P1: Easy pace on the bike P2: 1 ROUND OF THE FOLLOWING … 4 Med. Ball Front Squats 6 Alt. Step-Ups 4 Med. Ball Push Press to a target 6 Box Jumps Workout Metcon (Time) FOR TIME* 100 Box […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 10 MINUTES 5 Burpee Box Jumps then Max Wall Balls (20/14)|(24/20) (Score is Lowest Reps) KG WB: (9/6)Goal: This is the second pacing workout of the week. This one will hit a little different. Wall Balls for volume will likely show up […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 50m High Knees 50m Butt Kickers 5/5 Single Arm Russian KBS 5/5 Single Arm Ring Row 10 Alt. Deadbugs 10 Alt. Quad Bird Dogs Strength Metcon (No Measure) EVERY 3:00 x 4 SETS 5-7 Strict Chin-Ups 15/15 SA Banded Rows (No Measure) Workout […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) 10 ROUNDS FOR TIME 3 Deadlift (AHAP, Unbroken) 6 Strict HSPU 24 Unbroken Double Unders (Score is Time)Goal: Option to do this today before or after you section B today. The weight on the DL should be heavy AF and must be performed without taking your […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 4 SETS 7 Slow Deadbugs or Quad Heel Taps 7 Arm Haulers 7/7 SA KB/DB Deadlift* 7/7 SA KB/DB Strict Press w/ pause OH *KB/DB to the outside of the foot. Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5/5 Half Kneeling KB/DB Strict Press* 8 Bodyweight Good Mornings 5 Scap Pull-Ups 8 Alt. Step-Ups *Athletes have the option to try out a bottoms up KB press! Strength Metcon (Weight) 3 SETS 8/8 Tempo Half Kneeling Landmine Press (31X1) 10/10 Tempo SA […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Bike 5 Scap Pull-Ups 10 Alt. Deadbugs 5 Empty Barbell Hang Muscle Cleans *Partner Option Warm-Up: 2 ROUNDS (EACH) P1: Moderate Pace Bike P2: 4 Scap Pull-Ups 6 Empty Barbell Hang Muscle Cleans 8 Alt. Deadbugs Strength Metcon (AMRAP – Reps) EMOM x 15 […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Wear a 20# vest and alternate between 1:00 Run / 1:00 Walking. Once the clock starts, no stopping…pick a pace you can sustain a steady jog and brisk walk. (No Measure)Goal: Just move for 20:00 with the additional weight on […]