Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :40 Lung + Lunge + Squat Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press Min 3 – :40 Shoulder Taps Into… EMOM x 6 MINUTES Min 1 – :40 Box Step Overs Min 2 – […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (1 Rounds for reps) 5 SETS ON 3:00 RUNNING CLOCK… 2:00 Bike Cals 1:00 Max Strict Pull-Ups -Rest 2:00 b/t Sets- (Score is Lowest Round of Reps)GOAL: GRIND | This workout is scored by lowest reps…whenever you see this there’s usually a lot of strategy and pacing […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (5:00 Cap)* 10 Alt. Groiners 10 Hang Position to Tall Shrug 10 PVC Pass Throughs (Wide Grip High Pulls in Set 2) 10 Behind the Neck Snatch Grip Shoulder Presses *Set 1 […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 9 Barbell Sumo Deadlifts 6 Barbell High Pulls 3 Barbell Strict Press 3 Barbell Front Squats -1:00 Rest- AMRAP x 3 MINUTES :30 Row 6 Wall Balls 3 Box Jumps Workout Metcon (AMRAP – Reps) “FIGHT GONE BAD” 3 ROUNDS FOR MAX REPS […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 150/100 Cal Row* *Accumulate 100cals by rowing :40 HARD / :20 OFF. Reset rower each interval. HARD Pace can be as hard as you want to push…and one you can sustain. (Score is Time)GOAL: Sustained high intensity cardio. You will need to hold something […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) CHIPPER STYLE WARM-UP 2 SETS 100m Run 10 Up-Downs 10 Air Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Inch Worms + Push-Up Options to switch it up in Round 2… 100m Run 8 Lunge + Twist 8 V-Ups 8 Kip Swings 8 Knee Push-Ups 4 Burpees […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Max HS Walk* MIN 2 – :40 Burpee Pull-Ups** *15′ Course (3×5′ Sections) **Intentional and easy pace…your ‘just move’ pace. Do not sprint. Move for the full :40 and do not stop but at a pace you can […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T […]