Saturday

CrossFit Coal – CrossFit THE 29 (Time) 4 Rounds 29 Box Jumps 24/20″ 29 KettleBell 53/35 29 Knees to Elbows 29 Sit-Ups 29 Burpees Workout

Monday

CrossFit Coal – CrossFit Movement Demo https://youtu.be/5Ygy3JmDz_Q Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Bent Over Rows 8 Up-Downs 8 Plate/ DB Press Presses :30 Plate/ DB Overhead Hold Strength Metcon (Weight) 3 SETS 10 Strict Press (Light) 1:00 OH Barbell Hold 10 Tempo Knees 2 Chest (2121) -Short Rest b/t Each Set- (Score […]

Sunday

CrossFit Coal – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges → Step-ups 8 KB Deadlifts 6 Goblet Squats 4 Tempo Ring Rows Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Weighted Hollow Body Flutter Kicks MIN 2 – :40 Plank DB Slides MIN 3 – :40 Mountain […]

Sunday

CrossFit Coal – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 4 DB Thrusters 8 Ring Rows 12 V-Ups […]

Sunday

CrossFit Coal – NCBURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Max Burpees Over Rower STATION 3 Max Plank STATION 4 Max DB Man Makers

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ KB in Goblet 20 […]

Saturday

CrossFit Coal – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 150m Row 5 DBL KB Sumo Deadlift 3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings :15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack Hold Partner Workout Metcon (Time) IN TEAMS OF 2 … “TAILPIPE” 6 ROUNDS […]

Saturday

CrossFit Coal – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 DB Thrusters 100m Run STATION 2 AMRAP 15 Plate Ground to OH 100m Run STATION 3 AMRAP 15 Up-Downs 100m Run