Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00. Workout Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY 20:00 Bike* *Nasal Breathing Only. Eyes forward whole ride, no hanging head. (No Measure)GOAL: Chill. Breath. Flow. There is SO MUCH good stuff that can come out of efforts like this. Reset the intention between the ears, keep your breathing under control, develop […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) *From here, with barbells out, go straight into teaching the Hang and […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) NOT FOR TIME* 25 Push Jerks (115/75) -Rest as Needed- 20 Push Jerks (135/95) -Rest as Needed- 15 Push Jerks (155/105) -Rest as Needed- 10 Push Jerk (185/135) *All reps must be performed unbroken. Bar CAN NOT stop on the shoulders. Bar CAN rest at lockout […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS FOR QUALITY 30 Crossbody Mountain Climbers 5 Lunge-Lunge-Squats 6 Alt. Groiners w/ Thoracic Rotation 7 Burpees Into… 1 ROUND FOR QUALITY 10 Barbell Back Squats 6 Barbell Front Squats 6 Barbell Strict Press 6 Barbell Thrusters Strength Back Squat (5×3) Tempo Back Squat 5×3 @ […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 400m Group Jog Immediately Into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 10 Elbow Punches Immediately Into… 2 SETS 5 Clean Deadlifts 10 Hang Muscle Cleans 5 Hang Squat Cleans Extended Warm-up Warm-up […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred. (Score is Distance)GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 2 SETS 20 Band Pull-Aparts 20 Hollow Body Flutter Kicks Immediately Into… AMRAP in Time Remaining of 10 Alt. Groiners 10 Up-Downs 10 Hollow Rocks Workout Metcon (AMRAP – Rounds and Reps) ON A 18:00 RUNNING CLOCK… 100 Burpees* Immediately Into… AMRAP […]