Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners w/ Twist 10 Inch Worms 10 Alt. Cossack Squats *From here, any remaining time, athletes can grab their DBs or a lighter […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 Sets 10 Step Ups 8 Scap Pull Ups 6 Ring Rows 2 Sets 10 Box Jumps (24/20) 8 Kipping Swings 6 Tuck Ups 2 Sets 10 Box Jumps (30/24) 8 Kipping Knee Raises 6 Jumping Pull Ups 10:00 Max Time — From here, move into breaking […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING “ELM STREET” (Time) 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run 31 DB Front Squats 100m Run 10 Devil’s Press -Rest 2:00 b/t Sets- (Score is Total Time)GOAL: GRIND | Brutal grind. The Devil’s […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (EZ) into.. 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Groiners 5 Broad Jumps into… 1:00 Bike (Mod-Hard) 2 ROUNDS (w/ Barbell) 6 Deadlift 12 Elbow Punches 6 Hang Muscle Cleans Strength Hang Power Clean (5-Rep ) ON A 18:00 RUNNING CLOCK… Build to a […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row 15/12 Cal Bike 50 Double Unders (Score is Rounds + Reps)GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? We saw this for 12 minutes…did you hold it? This one […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK FOR QUALITY 500/400m Row 1:00 Plank 5 Inchworms 5 Push-Up to Pike 10 DBL DB Deadlifts 5/5 Single DB Snatch (:02 Pause at the top of each rep) 1:00 Plank *In time remaining, begin building up to the Workout Weight. Workout Metcon […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES :30 Jump Rope 5/5 Cossack Squat 10 Wall Ball Front Squat *At 5:00 mark, swap movements to: :30 DU Attempts 5 Kang Squats 10 Wall Ball Thrusters Workout Metcon (Time) FOR TIME 50-40-30-20-10 Wall Balls (20/14)|(14/10)* Double Unders** Immediately Into… 1 Mile Run […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Warm-up (No Measure) CHOOSE YOUR ADVENTURE (Pick ONE) Metcon (Time) HERO WORKOUT “SMALL” 3 ROUNDS FOR TIME 1000/800m meter Row. 50 Burpees 50 Box Jump (24/20) 800m Run (Score is Time) Metcon (Time) HERO WORKOUT “WESTON” 5 ROUNDS FOR TIME 1000/800m Row 200m DBL DB Farmer Carry (50/35) […]