Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Distance) FOR DISTANCE 45:00 Weighted Walk Wear at least a 20# weight vest or weighted backpack. Every 5:00, including 0:00, complete 15 Up-Downs (do not remove the vest). (Score is Distance)GOAL: GRIND | Very different grind from yesterday. We have been incorporating walking / weighted walking for […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 10 Barbell Upright Rows 5 Back Rack Good Mornings 10 Alt. Behind the Neck Elbow Punches 5 Barbell Back Squat Jumps Workout Metcon (Time) 1. 5 ROUNDS FOR TIME 400m Run 12 Hang Power Cleans (155/105)|(115/75) 75 Double Unders (Score is Time) Immediately […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Brian (Time) 3 Rounds for time of: 5 Rope Climbs, 15′ 25 Back Squats, 185#In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011To learn more about Brian click hereGOAL: GRIND | Only 3 […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike (EZ Pace) 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 ROUND :45 Bike (Mod) 12 Air Squats 6 Burpees (EZ Pace) Into… 1 ROUND :30 Bike (Mod-Hard) 10 Barbell Back Squats 6 Burpees (Fast) Workout “NCMETCON BASELINE II.I (Test)” (Weight) […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR TIME 10-20-30-40-50 Cal Bike* […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 400m Run 800m KB Farmer Carry (70/53) 800m MedBall Run (20/14) 400m Farmer Carry 400m MedBall Run 800m Run (Score is Time)GOAL: GRIND | Complete AFTER your NCMETCON Baseline test. This is probably the most “grind” style workout that I’ve programmed here in awhile. […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide Grip 5 Overhead Squat 10 Alt. Elbow Punches 5 Front Squats Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (2 Rounds for time) EVERY 2:00 FOR 6 SETS 10 Burpees to Target* 35 Unbroken Double Unders** *Target is 6″ above standing reach **Double Unders must be performed unbroken. If you miss, you can restart the 35. If you do not complete the 35 in the 2:00, […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3:00 100m Run 200/150m Row 10 Alt. Lunges -Rest :30- AMRAP x 3:00 5 Single Ring Ring Rows 5 Scap Push-Ups + 2-3 Push-Ups 7 Air Squats Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY* 200m Run into… 4 Kip Swings + 3 Kipping […]