Saturday

CrossFit Coal – NC45 Warm-up Warm-up (No Measure) 2 ROUNDS INCREASING IN EFFORT :30 Bike Moderate → Bike Hard 10 DBL DB Deadlift → 10 DBL DB Russian Swing 10 DBL DB Bicep Curls → 10 DBL DB Hang Power Clean 10 DBL DB Strict Presses → 10 DBL DB Push Press Strength Metcon (Weight) […]

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

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches… 2 ROUNDS P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press P2: Spider Lunges, Push-Up […]

Sunday

CrossFit Coal – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Lateral Jumps over DB 5/5 Single Arm DB Arnold Press 5/5 Single Arm Bent over Row 20 Mountain Climbers Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – :45 MAX Double-Unders MIN 2 – 5 DBL DB Arnold Press + 5 […]

Sunday

CrossFit Coal – NC45 Warm-up Warm-up (No Measure) 2:00 Row — focus on long, slow strokes Into… AMRAP x 4 MINUTES :15/:15 Side Plank (L/R) 8 Wide Stance Toe Touches (opposite hand to opposite foot) 8 Alt. Reverse Lunges 8 KB Romanian DL 8 Glute Bridge-Ups (:01 pause at the top) Strength Deadlift (10-10-10) EVERY […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30 Wall Balls […]

Sunday

CrossFit Coal – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Bent Over Row 15 Sit-ups STATION 2 AMRAP 10 DB Front Squat 15 Up-Downs STATION 3 AMRAP 10 DB Hang Power Clean 15 Hollow Rocks STATION 4 AMRAP 10 DB Deadlift 15 Lunges

Saturday

CrossFit Coal – NC45 Warm-up Warm-up (No Measure) 2 ROUNDS… :30 Bike or Row 15 Jumping Jacks 5/5 Single Arm KB DL 5/5 Single Arm KB Bent Over Row 5 Up-Down + Push-up Then… 2 ROUNDS… 5/5 Single Arm Russian KB Swing 3/3 Single Arm KB DL into Russian Swing* Strength KB Snatch (5 Rep […]