Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 4 ROUNDS 200 Row 10 Kip Swings 8 Single DB Front Squat 8 Single DB Strict Press 10 Single DB Thruster Strength Metcon (No Measure) EVERY :45 x 4 SETS 3 x 2-for-1 Toes to Bar* -Rest As Needed- 3 SETS FOR […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES* 1 Deadlift (155/105)** 2 Hang Power Clean 1 Power Clean *Starting at 0:00 and every 3:00 after, run 400m… 0:00 – Run 3:00 – Run 6:00 – Run 9:00 – Run **Option to adjust up to (185/135) (Score […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (8:00 CAP) 10 Up-Downs 10 Single DB Front Squat 10 Single DB Push Press 10 Single DB Thruster :30 Cal Bike Strength Back Squat (Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Heavy Back Squat (Score is Weight) Workout […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Calories) 10 SETS (:20 ON / 1:00 OFF) Max Cal Bike* *Calorie count ENDS at the :20 mark, no roll over cals. Bike must start at 0 each new set. (Score is Total Cals)GOAL: All out effort. 3:1 rest to work rate…this should allow for almost complete […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (1 Rounds for time) 10 SETS FOR TIME 15/12 Cal Row -Rest Exactly 2:1 to Work- (Score is Slowest Set)GOAL: 2:1 Rest to Work ratio. If it takes you :45 to complete the row, you rest exactly :90 before starting your next row. All 10 sets should […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 1:00 Row 10 Step-ups 20’ DB March* 10 Glute Bridges 5/5 Curtsey Squats *Hold 2 DB’s in the Suitcase position. Step into a staggered stance, and slowly hinge forward as low as possible without losing positioning in the back. Stand up, step the […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 WORK / :15 REST) MIN 1 – Row* MIN 2 – SA Suitcase KB DL (KB to outside of foot) MIN 3 – Russian KBS MIN 4 – Alt. Deadbugs REPEAT! *Round 1 – Arms only Rounds 2 – Arms body Round […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row 4 Burpee Broad Jumps 8 Empty Barbell Deadlifts 10 Glute Bridge-Ups 12 Air Squats Strength Hang Clean (3-Rep Moderate ) ON A 15:00 RUNNING CLOCK… Build to a Moderate 3-Rep Hang Squat Clean (Score is Weight) Workout Metcon (Time) FOR TIME 3-6-9-12-9-6-3 Hang […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) 400m Run Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good Mornings 4 Strict Press (Behind the neck if mobility allows) Strength Metcon (Weight) […]