Coast Range CrossFit

Zembiec
5 rounds for time of:
11 back squats, (185#/125#)
7 strict burpee pull-ups
400-meter run

INT / 55+ RX
5 Rounds for time
11 back squats (135#/85#)
7 strict burpee pull ups
400m run

Beginner
3 Rounds for time
11 back squats (45#/35#)
7 strict burpee jumping pull ups
400m run

During each burpee pull-up perform a strict push-up,
jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Maj. Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007, in Baghdad, Iraq.
He is survived by his wife, Pamela; daughter, Fallyn; parents, Donald and Jo Ann; and brother, John.

For time (6 min time cap)
30 snatches, 135#/95#
30 strict handstand push-ups

INT / 55+ RX
For time (6 min time cap)
30 snatches, 95#,65#
30 strict handstand push-ups, 5-in. elevation

Beginner
For time (6 min time cap)
30 snatches (45#/35#)
30 HR Push ups

AMRAP 20 MIN
13 squat cleans (135#/95#)
20 Alt Front rack Lunges (same weight) [10 each leg]
13 burpees
5 rope climbs

INT/55+ RX
AMRAP 20 MIN
13 squat cleans (95#/65#)
20 ALT FR Lunges
13 burpees
3 rope climbs

Beginner
AMRAP 15 MIN
12 Front Squats (45#/35#)
12 ALT bodyweight lunges
12 burpees
2 wrap and stands from a box

5 rounds of: Time cap: 15 minutesI
4 muscle-ups
13 shoulder-to-overheads, 135#/95#

Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 185#/125#

INT / 55+ RX
5 rounds of: Timecap: 15 minutes
4 chest-to-bar pull-ups
13 shoulder-to-overheads, 95#/65#
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 135#/95#

Beginner
5 Rounds
8 jumping CTB Pull ups
13 push press (45#/35#)

TEAMS of 2
Run 400m
40-30-20-10
Hang power clean & Jerk (95#/65#)
Bar facing burpee
*Run 400m to start as a team, then do 40 HPC & Jerks total, split between the two teammates
however they would like. Split BFB however they would like as well.
*Run 400m between each set. I.e: run 400, 40 HPC & J – run 400, 30 HPC &J…

INT / 55+ RX
75#/55#

Beginner
Run 200m
30-20-10 (45#/35#)

3 rounds (Time cap 15 min)
15 deadlifts, 225#/155#
35 overhead squats, 75#/55#
90 double-unders

INT / 55+ RX
3 rounds (Time cap 15 min)
15 deadlifts, 185#/125#
35 overhead squats, 65#/45#
90 double-unders

Beginner (Time cap 15 min)
3 rounds of time of:
15 deadlifts, 75#/55#
15 overhead squats, 45#/35#
30 single unders

EMOM for as long as possible (no longer than 20 minutes)
135#/95#
3 Power Cleans
4 Push Press
5 Front Squats

INTERMEDIATE / 55+ RX
115#/85#

BEGINNER
EMOM 10 MIN MAX
45#/35#

“BAMBI”
EMOM 12 MIN
ODD: 10/7 Calorie assault bike + Max DL (315#/225#)
EVEN: REST

INTERMEDIATE / 55+ RX
225#/155#

BEGINNER
30 sec max cals + 5 perfect DL (75#/55#)

RE-TEST (April, 3 2019)
Max UB Strict Ring Dips

THEN…

Granite Games WOD #5
3 rounds for time (15MIN Cap)
50 Ft Handstand Walk
18 Chest-To-Bar Pull-ups
50 Ft Double DB Front Rack Lunge Walk (50lbs./35lbs)

INTERMEDIATE / 55+ RX
Granite Games WOD #5
3 rounds for time (15MIN Cap)
50 Ft Bear crawl with hips higher than shoulders
18 Chest-To-Bar Pull-ups
50 Ft Double DB Front Rack Lunge Walk (35lbs/25lbs

BEGINNER
3 ROUNDS
50′ Bear Crawl
18 ring rows (31X0)
50′ walking lunge

For Time (15 min cap)

30 Sandbag Squats 150/100lbs
15 Muscle Ups
20 Sandbag Squats
10 Muscle Ups
10 Sandbag Squats
5 Muscle Ups

INTERMEDIATE / 55+ RX
100#/80#
9-7-5
Bar Muscle ups

BEGINNER
50#/30#
Banded strict pull ups