Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 400m Run Immediately Into… AMRAP in Time Remaining of :10 Bar Hang 5 Scap Pull-Ups :10 Bar Hang 10 Tuck-Ups 10 Push-Ups Skill Metcon (No Measure) 2 SETS FOR QUALITY* 3-5 Strict Knee Raise 3-5 Strict Toes to Bar 3-5 Kipping Knee […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (Ez-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps 10/10 Clam Shells 10 Tempo Hip Circle Air Squats (30X0) Workout Metcon (Weight) 1. ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat (Score is Weight)-Rest 5:00 b/t Part […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 6 Strict HSPU 8 Bar Muscle-Ups 10 Burpee Box Jump Over (24/20) (Score is Time)GOAL: EFFORT | All this barbell work this week…how about one from the gymnastic homies?! Fun little 5-rounder…for the fittest everything should be unbroken and smooth. Might I […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 7/7 Single Arm Kickstand RDL’s 6/6 Half Kneeling Single Arm Curl to Arnold Press 5/5 Single Leg Glute Bridges :30 Quad Heel Taps Workout D.T. DEJA VU (Time) 5 ROUNDS FOR TIME 12 DB Deadlifts (50/35)|(35/20) 9 DB Hang Power Cleans 6 DB […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (No Measure) 2 SETS FOR QUALITY 2:00 EZ Row 10 Up-Downs 2:00 EZ Bike 50 Double Unders 50 Walking Lunges -Rest 2:00 Walking b/t Sets- (No Measure)-Rest as Needed b/t Part 1 & 2- Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Open your shoulders/traps/scaps to improve […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 SETS ON AN 8:00 RUNNING CLOCK… 10 Scap Pull-Ups 20 Bent Over Rows (Light DBs or Bands) 30 Single Unders (Switch to Double Unders on Set 3) Strength Metcon (No Measure) 3 SETS 10 Perfect Chin-Ups 1:30 EZ Cardio** **Athlete Choice on Cardio. Nasal Breathing Only. […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (1 Rounds for time) 5 SETS 15/12 Cal Bike 7 Unbroken Ring Muscle-Ups -Rest 1:00 b/t Sets- (Score is Slowest Time)GOAL: SPRINT | Just brutal. You will not have enough rest to recover fully. You do not have enough time to game any of the 5 rounds. […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5 Burpees 10 RKBS (Athlete Choice) 15 Air Squats (Option to turn to KB Goblet squats) *Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 […]