Coast Range CrossFit

A) 30-20-10
Pull up
ALT Pistol

INT / 55+ RX
SAME

BEGINNER
3 ROUNDS
15 Ring Rows
30-20-10
Air Squats

B) Accumulate 10 minutes in
the bottom of a squat

“Paul”
5 Rounds
50 double unders
35 Knees 2 Elbow
100′ DBL KB or DB OH walk (tough)

INT / 55+ RX
SAME

BEGINNER
3 ROUNDS
50 single unders
35 sit ups
100′ OH walk (light)

FOR TIME
Run 1 mile
100 KB Swings (53#/35#)
200 Air Squats
100 push ups
Run 1 Mile

INT / 55+ RX
35# / 26#

BEGINNER
RUN 1 MILE
50 KB SWINGS (LIGHT)
50 AIR SQUATS
50 PUSH UPS
RUN 400M

FRONT SQUAT
3-3-3-3-3

We are closed today for the 4th of July. But don’t worry we’ve got you covered for either a quick at home workout or if you’re feeling spunky, a healthy (this means tough) track workout 🙂 

AT HOME WOD

EMOM 20 MIN
ODD: 10 to 20 ALT Jumping lunges
*looking for a number you can do unbroken (it should burn), and
in under 40 seconds each round.
EVEN: 10 to 20 push ups
*Looking for a number you can do unbroken, but tough, and under
40 seconds each round.

TRACK WOD
3 Rounds
100m sprint
300m jog recovery
REST 3 MIN
3 Rounds
200m sprint
200m jog recovery
REST 3 MIN
3 Rounds
300m sprint
100m jog recovery
REST 5 MIN
For time
400m sprint

“JT”
21-15-9
HSPU
Ring Dip
Push up

B) Accumulate 2 min in a suppinated
grip hang

INT / 55+ RX
15-12-9
HSPU (5″ RISER)

BEGINNER
30 Sec HS hold each round
*or pike on box hs hold
Box Dips, Bench Dips, or feet assisted
ring dips
Knee push ups, or push ups on a barbell

5 ROUNDS EACH
Teams of 2
10 DB Box Step overs (55#/35#) [24″/20″]
*Partner holds plank

INT / 55+ RX
35#/25# [20″}

BEGINNER
No DB

TEAMS OF 2
100m HS Walk relay [10m at a time – 50 m each]
60 ALT Pistols [30 each]
60 Box Jump overs (24″/20″) [30 each]
60 HSPU’s [30 each]

INT / 55+ RX
50 M Relay [5 m at a time – 25 m each]
*no longer than 5 minutes then move on to pistols
50 pistols [25 each]
50 box step overs (24″/20″)
50 HSPU’s (5″ riser)

Beginner
100m bear crawl relay (hips higher than shoulders)
60 Air squats [30 each]
60 Box step overs [30 each]
60 push ups [30 each]

*Athletes can break up reps however they would like to accomplish the workout the fastest.

AMRAP 12 MIN
21 Deadlifts (135#/95)
50 double unders
18 Hang power cleans
50 double unders
15 hang squat cleans
50 double unders
12 front squats
50 double unders
9 thrusters
50 double unders
6 Push jerks
50 double unders
3 Squat clean thrusters

INT / 55+ RX
95#/65#
30 double unders

BEGINNER
45#/35#
single under

2 Rounds

3 min max row for meters
REST 3 MIN
AMRAP 3 MIN
10 wall balls (20#/14#)
10 push ups
REST 3 MIN

INT/55+ RX
14#/10#

Beginner
10#/6#