Coast Range CrossFit

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

Then…

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

INT / 55+ RX
95#65#

Beginner
45#/35#

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

A) AMRAP 12 MIN
15 CTB Pull ups
12 box jumps (24″/20″)
9 push press (135#/95#)

INT / 55+ RX
24″/20″ Step ups
95#/65# Push pres

Beginner
24″/20″ step ups
45#/35# push press

B) 3 sets
16 DB high pulls (strict) [8 each arm]
25 Ring push ups
Rest 30 sec between sets

A) 4 Rounds for time
25 Wall Balls (20#/14#)
50 Double unders
25 KB Swings (70#/53)

B) In the next 24 hours
Accumulate 10 minutes in a squat

INT / 55+ RX
14#/10# wall balls
53#/35# KB Swing

Beginner
3 Rounds
10#/6# Wall Ball
50 single unders
35#/26# KB Swing

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
Etc.

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

Beginner
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

AMRAP 18 MIN
Row 500m
40 ALT DB Snatches (50#/35#)
Run 400m

INT / 55+ RX
35#/25#

Beginner
25#/15#

“KAREN”
For time
150 wall balls (20#/14#)

INT/ 55+ RX
14#/10#

Beginner
150 air squats for time

EMOM 20 MIN
ODD: 10 Ring Dips
EVEN: 10/7 Calorie Assault Bike Sprint

INT / 55+ RX
7 dips

Beginner
7 push ups or knee push ups

A) 3 X Max Unbroken Reps
Strict Pull ups
Rest 3 min between sets

B) AMRAP 8 MIN
TEAMS of 2
20/14 Calorie bike
40′ DBL KB OH Walking lunge (20′ out – 20′ back)

INT / 55+ RX
14/10 CAL BIKE

BEGINNER
10/7 CAL BIKE
WALKING LUNGES

Run 1 mile
10 Rope Climbs
Run 800 meters
8 Rope Climbs
Run 600 meters
6 Rope Climbs
Run 400 meters
4 Rope Climbs
Run 200 meters
2 Rope Climbs

INT / 55+ RX
SAME RUN DISTANCES
ROPE CLIMBS
7-5-3-2-1

BEGINNER
200M RUN EACH ROUND
5 ROPE CLIMBS EACH ROUND

5 Rounds for time
5 CTB Pull ups
10 Front Squats (95#/65#)
15 bar facing burpees
20 Deadlifts (95#/65#)

INT 55+ RX
5 Rounds for time
3 CTB pull ups
5 Front Squats (75#/55#)
10 bar facing burpees
15 deadlifts (75#/55#)

BEGINNER
3 ROUNDS
5 Tough ring rows
10 Air squats
15 burpees
20 deadlifts (75#/55#)

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