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TUESDAY 6-18-19

By: 0

A) 5 Rounds for time
2 rounds of “Cindy”
5 pull ups
10 push ups
15 Air Squats
1 Round of DT
12 Deadlifts (155#/105#)
9 Hang PC
6 Push Jerks

INT / 55+ RX

3 Rounds

B) Go on a 5 minute walk in the next 24 hours
with no phone, music, podcasts, etc. Just alone with
your own thoughts.

MONDAY 6-17-19

By: 0

A) 10-20-30-40-50-40-30-20-10
Unbroken Double unders
*same number of sit ups between each set

INT /55+ RX

Single unders (does not have to be unbroken)
*10 sit ups between each set

B) In the next 24 hours
accumulate 2 min
hanging from a
pull up bar


In this weeks episode of The Coast Range Podcast coaches Wes, Natalie, and Connor talk about human eating fish, the CrossFit MDL1 and the upcoming Brethren Throwdown.

We break down each workout and give some advice for first time competitors to make sure you have a great time! CLICK HERE FOR ITUNES or CLICK HERE FOR ANDROID USERS

SATURDAY 6-15-19

By: 0

TEAM of 3
400 M Run together
50 DB Thrusters (50#/35#)
*one partner hangs from pull up bar
400 M Run together
50 Strict pull ups
*one partner holds push up position
400 M Run together
50 Devils presses
*one partner holds bottom of squat
400 M Run together
*Break up reps however you’d like

INT / 55+ RX

30 reps of each

FRIDAY 6-14-19

By: 0

10 TNG power Cleans (135#/95#)
*if PC is not unbroken run 100m immedietly as a penalty
10 bar facing burpees


With a partner
Row 2K in 250m sprints
*rest while your partner rows

INT / 55+ RX


B) Within the next 24 hours
Download a sleep app
& use it tonight to track
the quality & quantity of
your sleep (sleep cycle)

TUESDAY 6-11-19

By: 0

A) Otis

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington,
Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012.
Raible joined the Marines in 1995, served in Iraq and Afghanistan,
and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine.
His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

INT / 55+ RX
Bodyweight squat & Deadlift
1/2 bodyweight for press

Pick a weight you can move comfortably with and focus on mechanics throughout.
Take plenty of breaks and use this time to PERFECT the squat, deadlift, and press.

B) In the next 24 hours
Consume ONLY whole food (one ingredient)

Coach Brett interviews Natalie and Wes about their experience in Brazil and looking forward to France. If you’d like the audio version please CLICK HERE FOR ITUNES or CLICK HERE FOR ANDROID USERS