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- Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Open your shoulders/traps/scaps to improve […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 500m Row w/ Remaining Time, AMRAP of: 6 Up Downs 8 Slam Ball Deadlifts* 10 Step Ups** *At 5:00, switch to Slam Balls **At 5:00, swap for DB Box Step Ups Workout Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect + Slow Ring or Body Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after the GPP portion with the class or a few buddies! B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Workout “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) 1. FOR TIME 30 Muscle-Ups (Score is Time)GOAL: SPRINT | Classic test! Big set then fast smaller sets is 100% the way to the quickest time. Athletes who push toward 15-20+ then finish with singles, doubles, or triples using win this race. Metcon (No Measure) 2. […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand first then jump with both feet) 6 Alt. Groiners :15 Up-Dog Stretch *After […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls Workout “STRAIGHT 100.” […]