Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Cardio of Choice (EZ pace) Immediately Into… 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 […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10/8 Cal Row (EZ-Mod Pace) 8 Box Step Ups 6/6 Push-Up Plank Shoulder Taps into… AMRAP x 4 MINUTES 10/8 Cal Row (Mod- Fast Pace) 8 Box Jumps 6/6 SA DB Bent Over Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 & 2 – 400m Run MIN 3 – 15′ HS Walk* MIN 4 – Max Reps Power Cleans** *Setup 15′ course with (3) 5′ sections. Once you complete the walk, you can change the weight on the bar. […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 200m Run 2-3 ROUNDS 4 Wall Ball Lungster* 8 Wall Ball Push Press 6/6 SA Ring Rows 200m Run *Athletes: Lungster with the Wall Ball held in the Front Rack is Lunge + Lunge + Front Squat Workout OVERDRAFT (Time) 4 ROUNDS FOR TIME 400m Run 20 […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after the GPP with the class or a few buddies! Option to take today or yesterday as an additional Rest Day this week. B. 60:00 GPP Warm-up Warm-up (No Measure) 200m Run 2-3 ROUNDS 4 Wall Ball Lungster* 8 Wall Ball […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK) 5 I.Y.T.’s* 10 Tuck-Ups or V-Ups (Feet may not touch the floor) 20 Mountain Climbers** *Use a pair of light change plates or DBs. ** L + R = 1 RepCOACH NOTE — From here, move into teaching […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Hang Muscle Cleans 5 Scap Push Ups 5 Air Squats *At 2:30, upgrade to the following AMRAP: 5 Hang Power Cleans 5 Knee Push Ups 5 Jumping Squats Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (No Measure) 4 SETS 500m Row @ EZ Pace* *Must row at 30/SPM or less (29, 28, etc). All 3 rows must be with :05 of each other. -Rest :30 b/t Sets- (No Measure)GOAL: QUALITY | This is all about control and breathing…sustainable pacing. If you missed […]