Coast Range CrossFit

3:00 ON/1:00 OFF for 5 Rounds
20 Burpees
30′ HS Walk
4 Rope Climbs

Intermediate & 55+ RX
3:00 ON/1:00 OFF for 5 Rounds
20 Burpees
30′ HS Walk
4 Rope Climbs

Beginner
3:00 ON/1:00 OFF for 5 Rounds
20 Burpees
30′ Dolly Walk
4 Laydowns

For Time
80-60-40-20
Double Unders
8-6-4-2
Ring Muscle Ups
Power Snatches 155/105

Intermediate & 55+ RX
80-60-40-20
Jumping Bar Muscle Up
8-6-4-2
Ring Muscle Ups
Power Snatches 115/75

Beginner
80-60-40-20
Double Unders
8-6-4-2
Jumping Pull-ups
Power Snatches 55/35

Open WOD 19.5!

Split Jerk
12:00 to Establish a 2RM

3 Rounds for Time
10 Toes to Bar
20 Handstand Pushups
30 Dumbbell Snatches 50/35

Intermediate & 55+ RX
3 Rounds for Time
10 Toes to Bar
20 Handstand Pushups
30 Dumbbell Snatches 35/20

Beginner
3 Rounds for Time
10 Hanging Knee Raises
20 Piked Push-ups
30 Dumbbell Snatches 20/15

For Time
200m Run
5 Power Cleans 135/95
200m Run
5 Power Cleans 185/125
200m run
5 power Cleans 225/155
200m run
5 Power Cleans 275/185

Intermediate & 55+ RX
1. 95/65
2. 135/95
3. 185/125
4. 205/135

Beginner
1. 55/35
2. 75/55
3. 95/65
4. 117/75

For Time

10-8-6-4-2
Bar Muscle Ups
20-16-12-8-4
Burpees
Thrusters 95/65

Intermediate & 55+ RX
10-8-6-4-2
Chest to Bar Pull-ups
20-16-12-8-4
Burpees
Thrusters 75/55

Beginner
10-8-6-4-2
Jumping Pull-ups
20-16-12-8-4
Burpees
Thrusters 55/35

6:00 AMRAP
2 Rope Climbs
15/10 Calorie Assault Bike

2:00 Rest

6:00 AMRAP
8 Overhead Squats 115/75
12 Sit-ups

2:00 Rest

6:00 AMRAP
10 Kettlebell Snatches 53/35
10 KB SDLHP 53/35

Intermediate & 55+ RX
Overhead Squats 95/65

Beginner
Overhead Squats 55/35
Kettlebell Snatches & SDLHP 26/18

Open WOD 19.4!

8:00 AMRAP
10 Push-Ups
8 Lunges
6 Knees to Elbow

Then…

For Time
30 Power Cleans & Jerks at 75% of power clean 1RM

Intermediate & 55+ RX
8:00 AMRAP
10 Push-Ups
8 Lunges
6 Knees to Elbow

Beginner
8:00 AMRAP
10 Knee Push-Ups
8  Lunges
6 Hanging Knee Raises