Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 KB Deadlifts 10 KB Upright Row Strength Bench Press (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (2 Rounds for calories) EMOM x 20 MINUTE :20 Sprint Bike / :40 EZ Pedal (Score is Lowest 2 Rounds Combined)GOAL: SPRINT | Time to go. Nothing will hold you back in this workout except your guts. Warm-up prior to the 1st set…you want to be hammering […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB Snatch Grip Behind Neck Press 10 Controlled Kip Swings Strength Metcon (Weight) EMOM x 5 MINUTES 1 Snatch Deadlift + 1 Hang […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15/12 Cal Row 15/12 Cal Bike 50 Double Unders (Score is Rounds + Reps)GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? We saw this for 12 & 15 minutes…did you hold it? […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners w/ Twist 10 Inch Worms 10 Alt. Cossack Squats *From here, any remaining time, athletes can grab their DBs or a lighter […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 Sets 10 Step Ups 8 Scap Pull Ups 6 Ring Rows 2 Sets 10 Box Jumps (24/20) 8 Kipping Swings 6 Tuck Ups 2 Sets 10 Box Jumps (30/24) 8 Kipping Knee Raises 6 Jumping Pull Ups 10:00 Max Time — From here, move into breaking […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING “ELM STREET” (Time) 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run 31 DB Front Squats 100m Run 10 Devil’s Press -Rest 2:00 b/t Sets- (Score is Total Time)GOAL: GRIND | Brutal grind. The Devil’s […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (EZ) into.. 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Groiners 5 Broad Jumps into… 1:00 Bike (Mod-Hard) 2 ROUNDS (w/ Barbell) 6 Deadlift 12 Elbow Punches 6 Hang Muscle Cleans Strength Hang Power Clean (5-Rep ) ON A 18:00 RUNNING CLOCK… Build to a […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row 15/12 Cal Bike 50 Double Unders (Score is Rounds + Reps)GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? We saw this for 12 minutes…did you hold it? This one […]