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Monday 11-13-17

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Re-Test week… Time to see how much better you’ve gotten from 5 weeks ago!

“ANGIE”

For Time
100 pull-ups
100 push-ups
100 sit-ups
100 squats

ENDURANCE CLASS

6 Rounds [1 min on 30 seconds rest]
50 double unders + Max BJ Overs (24″/20″)
*Score is total BJ overs

Rest 5 Min

Row
6 rounds [1 min on, 30 seconds rest]
Take two scores for this workout:
(1) combined meters from rounds 1 and 2;
and (2) Total of all meters combined.

This week’s podcast covers:

  1. Friendsgiving RSVP’s need to be in by no later than Monday!
  2. Our Thanksgiving week class schedule.
  3. Testing week is upon us. Be sure to keep the workout the same.
  4. A quick tip to help you start your day.
  5. The podcast is now on ITUNES!!!! Search “Coast Range CrossFit” on itunes, under podcasts, and subscribe to get these every week on your ITUNES. Please leave a 5 star rating and a comment on tips you would like to hear from me 🙂

Saturday 11-11-17

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“Holleyman”

30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-Ups
1 Power Clean (225#/155#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

 

Matt & Soto

Thursday 11-9-17

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AMRAP 20 MIN

20/14 -cal. Row or Assault bike (First come first serve. Can switch up during the workout as well)

15 ring dips

10 Turkish get-ups, 50#/35#

ENDURANCE CLASS

4 Rounds

Row max meters at 1:35 split for men and 1:58 split for women.

Rest 2:1 between sets

Be sure to head down to the Gilroy old city hall at 6pm for the Gilroy Browns paint night fundraiser. Tickets to the event can be found here. Your ticket gets you a canvas, supplies for painting, appetizers, plus a free drink ticket! 

 

Wednesday 11-8-17

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Deadlift

5X5 @ 75% (up about 25#/15# from last week)

Then…

3 Rounds

7 Chin ups (supinated grip)  [Scale up to 1 pegboard ascent, but you must be able to go all the way to the top and back down safely]

100 double unders

7 Sandbag or DBall clean & Jerks (150#/100#) [clean the sandbag or dball to a front rack postition like a medball clean, then jerk]

 

ENDURANCE CLASS

8 Rounds for women 10 Rounds for men (20 minute clock) (Teams of 2) [1 partner rests while the other does the amrap]

AMRAP 2:30 min for women & 2 min for men

500 m row

Max burpees over rower

Tuesday 11-7-17

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6 Rounds (cap 10 min)

3 deficit HSPUs

6 power snatches (115#/85#)

Then…

Strict Press

5X5 @ 70%

 

ENDURANCE CLASS

Run

8 X 200 M

Rest 3 min

6 X 200M

Rest 3 min

4 X 200M

Rest 3 min

2 X 200 M

*The first 200 m should be a sprint out and a strong, not jog, back. Go immediately into the next 200 when you get back to the start. This was 2 sets.

Monday 11-6-17

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Teams of 3

AMRAP 16 MIN

6 Muscle ups

12/8 Calorie Row

18 ALT DB Push press (50#/35#)

 

ENDURANCE CLASS

20 Rounds

Assault bike 20 Seconds

20 seconds Rest

Alternating Rounds: Air Squat 20 seconds  &  Push ups 20 seconds

This weeks update

  • New class schedule: 5:30am – 8:30am – 10:00am endurance – 12:00pm – 4:00pm – 5:15pm – 6:30pm
  • Gilroy Browns paint night, this Thursday at Old Gilroy City Hall. Get your tickets here.
  • Friendsgiving November 16th. Sign up on white board
  • Next week is re-test week.