Coast Range CrossFit

Natalie Corona Hero Workout

22 Minute AMRAP
20 Situps
20 Burpees
400m Run

* Rx is done with a weighted vest 20#/14#

Natalie Corona, 22, was shot and killed after responding to a car crash in downtown Davis and died at UC Davis Medical Center in Sacramento on January 10th, 2019. Natalie started as a Davis community officer in 2016 and graduated from the Sacramento Police Academy in the summer of 2018. Natalie Corona wore badge number 224 in her time with the Davis Police Department and is survived by her parents.

CrossFit Games Open WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Intermediate & 55+ RX
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

0-10:00
Find a Heavy Complex
Snatch + 2 Overhead Squats

10:00-Finish
30 DB P. Cleans 50/35
20 Push-ups
200 Double Unders
20 Push-ups
30 DB P. Cleans 50/35

Intermediate & 55+ RX
0-10:00
Find a Heavy Complex
Snatch + 2 Overhead Squats

10:00-Finish
30 DB P. Cleans 35/25
20 Push-ups
200 Double Unders
20 Push-ups
30 DB P. Cleans 35/25

Beginner
DB P. Cleans 25/15
Knee Pushups
Single Unders

Sumo Deadlift

2-2-2-2-2

Proceed through the sequence below completing as many reps as possible in 8 minutes of:

30 wall-ball shots 20/14-10’/9′
10 clean & jerks 90/80
30 wall-ball shots 20/14-10’/9′
10 clean & jerks 130/100
30 wall-ball shots 20/14-10’/9′
10 clean & jerks 180/120
30 wall-ball shots 20/14-10’/9′
As many reps as possible of clean & jerks 220/140

Intermediate & 55+ 75/55; 95/70; 115/85; 135/100 – 14#/10#

“Ra-ce to the Top”
For time
30 Clean & Jerks 135/95
10/7 Rope Climb (15 ft)
75 Snatches 75/55

Intermediate & 55+ RX
For time
30 Clean & Jerks 115/75
10/7 Rope Climb (15 ft)
75 Snatches 65/45

Beginner
For time
30 Clean & Jerks 95/65
15/10 Rope Laydowns
75 Snatches 55/35

EMOM 12:00
Front Squat x 3 (building each minute)

3 Rounds For Time
20 Double Kettlebell Cleans 53/35
400m Run
20 Box Jumps 20″/24″

Intermediate & 55+ RX
3 Rounds For Time
20 Double Kettlebell Cleans 35/26
400m Run
20 Box Jumps 20″/24″

Beginner
3 Rounds For Time
20 Double Kettlebell Cleans 26/18
400m Run
20 Box Jumps/step down or Step-ups 20″/24″

AMRAP:

From 0:00 – 3:00:
2 Rounds:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pullups

From 3:00 – 6:00:
2 Rounds:
12 Overhead Squats
12 Chest-to-Bar Pullups

From 6:00 – 9:00:
2 Rounds:
14 Overhead Squats
14 Chest-to-Bar Pullups

From 9:00 – 12:00:
2 Rounds:
16 Overhead Squats
16 Chest-to-Bar Pullups

Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.

MEN – includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+ 65-lb. overhead squats Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+ 45-lb. overhead squats Jumping chest-to-bar pull-ups

For Time

100/70 Calories on the Assault Bike

Intermediate & 55+ RX

For Time 80/50 Calories on the Assault Bike

Beginner 60/30 Calories on the Assault Bike

Rest As Needed

5:00 AMRAP Max Strict Handstand Push-ups

Intermediate & 55+ RX

5:00 AMRAP

Max Kipping Handstand Push-ups

Beginner

5:00 AMRAP

Max Wall Walks or Seated Strict Presses