Sunday

CrossFit Coal – NC45 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 20 Single Unders 10 RKBS 20 Plank Shoulder Taps 10 Up-Downs Strength Metcon (AMRAP – Reps) 3 SETS 15 Box Dips into… MAX DBL KB Strict Press (35/26) -Rest 2:00 b/t Sets- Workout Metcon (Time) FOR TIME 100 Double Unders 800m Run 60 […]

Sunday

CrossFit Coal – NC30 Warm-up Warm-up (No Measure) 3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder Taps Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES* Max Cal. Bike *Every 2:00 including 3-2-1 go, perform… 4 Ring Rows 6 Plate […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time. Workout Metcon (AMRAP […]

Sunday

CrossFit Coal – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Wall Ball 20 Russian Twist STATION 2 500m Row Rest 1:00 Max Meters in Time Remaining STATION 3 AMRAP 10 WB Lunges 20 Bicycle Crunches

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45 Cal Bike 25 […]

Saturday

CrossFit Coal – NC45 Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP X 5 MINUTES P1: Row P2: 30 Mountain Climbers 20 Jumping Jacks 10 Plate Deadlifts Partner Strength Metcon (Weight) 3 SETS P1 – 20 Front Rack Lunges* P2 – MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank, P1 must wait […]

Saturday

CrossFit Coal – NC30 Warm-up Warm-up (No Measure) LINE DRILLS! 25′ Each… Walking Knees to Chest Walking Heel to Butt Toy Soldiers Running High Knees Running Butt Kickers Walking Forward Lunges Bear Crawls 100m run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 200m Run 14 DB Push Press 14 DB Front […]

Saturday

CrossFit Coal – NCBURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Walking Lunges 1:00 Wall Sit STATION 2 1:00 Push-ups :00 Tuck Hold STATION 3 1:00 Mountain Climbers 1:00 Bear Crawl Hold STATION 4 1:00 Fast Pedal :30 Slow Pedal

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… […]