Coast Range CrossFit

30 Minute EMOM
1) 20 Wall Balls 20/14# 10’/9′
2) 40 ft HS Walk
3) 50 Double Unders

Intermediate & 55+ RX
1) 20 Wall Balls 20/14# 10’/9′
2) 40 ft HS Walk
3) 50 Double Unders

Beginner
1) 20 Wall Balls 14/10# 9′
2) 40 ft Dolly Walk or Weighted Bear Crawl
3) 50 Single Unders

“Get Jacked”
10 Rounds For Time
2 Deadlifts 315/225
4 Strict Pull-ups
6 Strict Press 95/65

Intermediate & 55+ RX
10 Rounds For Time
2 Deadlifts 225/185
4 Strict Pull-ups
6 Strict Press 75/55

Beginner
10 Rounds For Time
2 Deadlifts 135/95
4 Strict Pull-ups
6 Strict Press 55/35

For Time

5 x 250m Row
1:00 Rest between each
2:00 Rest

5 x 200m Run
1:00 Rest between each
2:00 Rest

5 x 1k AAB
1:00 Rest between each

For Time
80 Alternating Dumbbell Snatches 50/35
60 Burpee Double Dumbbell Step-Ups 50/35- 20″/24″
40 Front Squats 135/95
20 Push Jerks 135/95

Intermediate & 55+ RX
For Time
80 Alternating Dumbbell Snatches 35/20
60 Burpee Double Dumbbell Step-Ups 35/20 -20″/24″
40 Front Squats 95/65
20 Push Jerks 95/65

Beginner
For Time
80 Alternating Dumbbell Snatches 25/15
60 Burpee Double Dumbbell Step-Ups 25/15- 20″
40 Front Squats 55/35
20 Push Jerks 55/35

Open WOD 19.3!

Back Squat
6×3 Starting at 75%

Accessorize
4 Rounds for Quality
Filly Press x 10 (each side)
Weighted Plank x :45 45/25-lb.
Deficit Push-Ups x 12

For Time
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings 70/53
Toes to Bar

Intermediate & 55+ RX
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings 53/35
Toes to Bar

Beginner
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings 35/26
Toes to Bar

MIN 0:00-5:00
12-9-6
Thrusters 135/95
AAB Calories

MIN 5:00-10:00
12-9-6
Strict Handstand Pushups
Bar MU

Intermediate & 55+ RX
MIN 0:00-5:00
12-9-6
Thrusters 95/65
AAB Calories

MIN 5:00-10:00
12-9-6
Strict Handstand Pushups
Chest to Bar Pull-ups

Beginner
MIN 0:00-5:00
12-9-6
Thrusters 55/35
AAB Calories

MIN 5:00-10:00
12-9-6
Hand Release Push-Ups
Jumping Pull-Ups

5 Rounds For Time
10 Hang Power Cleans 115/85
2 Rope Climbs
60 Double Unders

Intermediate & 55+ RX
5 Rounds For Time
10 Hang Power Cleans 95/65
2 Rope Climbs
60 Double Unders

Beginner
5 Rounds For Time
10 Hang Power Cleans 75/55
2 Rope Climbs
60 Double Unders

20:00 AMRAP
15 Snatches 95/65
20 Burpees to a 6″ target
12 Snatches 135/95
15 Burpees to a 6″ target
9 Snatches 155/115
10 Burpees to a 6″ target
6 Snatches 185/125
5 Burpees to a 6″ target
Max Snatches at 205/145

Intermediate & 55+ RX

1. 65/45-lb.
2. 75/55-lb.
3. 105/75-lb.
4. 115/85-lb.
5. 135/95-lb.

Beginner

1. 45/35-lb.
2. 65/45-lb.
3. 75/55-lb.
4. 95/65-lb.
5. 105/75-lb.