Strict Press 5-3-3-3-1-1-1 *Establish a heavy strict press for the day Accessorize 4 Rounds for Quality 12 Bent Over Rows 10 KB Single Leg RDLs 8 Cossak Squats :30 Plank
2019 01 28
In this weeks episode of the Coast Range Podcast we talk about being sick and working out. CLICK HERE for iTunes or CLICK HERE for android users. We break it up into two main categories: Above the neck sickness and below the neck sickness. What are the differences between the two and which one…
2019 01 27
MidAtlantic Team Qualifier Workout 19.2 With a Partner 10:00 AMRAP 100 Double (split between the two however you would like) 25 Synchro Toes to Bar 30 DB Squat Cleans 50#/35# (split between the two however you would like) Intermediate & 55+ RX: DBs 35#/25# Beginner DBs: 25#/15# (20 Reps) Hanging…
2019 01 27
Natalie Corona Hero Workout 22 Minute AMRAP 20 Situps 20 Burpees 400m Run * Rx is done with a weighted vest 20#/14# Natalie Corona, 22, was shot and killed after responding to a car crash in downtown Davis and died at UC Davis Medical Center in Sacramento on January 10th,…
2019 01 25
CrossFit Games Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Intermediate & 55+ RX 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 65 lb. Women use 45 lb.
2019 01 24
0-10:00 Find a Heavy Complex Snatch + 2 Overhead Squats 10:00-Finish 30 DB P. Cleans 50/35 20 Push-ups 200 Double Unders 20 Push-ups 30 DB P. Cleans 50/35 Intermediate & 55+ RX 0-10:00 Find a Heavy Complex Snatch + 2 Overhead Squats 10:00-Finish 30 DB P. Cleans 35/25 20 Push-ups…
2019 01 23
2019 01 22
Proceed through the sequence below completing as many reps as possible in 8 minutes of: 30 wall-ball shots 20/14-10'/9' 10 clean & jerks 90/80 30 wall-ball shots 20/14-10'/9' 10 clean & jerks 130/100 30 wall-ball shots 20/14-10'/9' 10 clean & jerks 180/120 30 wall-ball shots 20/14-10'/9' As many reps as…
2019 01 21
It’s 7:45am and I have to be at the gym in 5 minutes. I have breakfast half way done, still have to get dressed, need to make my shakes for training, and I’m super pissed. I’m pissed I put myself in this situation because I know last night I decided…
2019 01 20
"Ra-ce to the Top" For time 30 Clean & Jerks 135/95 10/7 Rope Climb (15 ft) 75 Snatches 75/55 Intermediate & 55+ RX For time 30 Clean & Jerks 115/75 10/7 Rope Climb (15 ft) 75 Snatches 65/45 Beginner For time 30 Clean & Jerks 95/65 15/10 Rope Laydowns 75…
2019 01 20