Coast Range CrossFit

For Time
100 Double Unders
80 DB Walking Lunges 50/35
60 Sit-ups
40 Sumo Deadlift High Pulls 115/75
20 Front Squats 135/95

Intermediate & 55+ RX
For Time
100 Double Unders
80 DB Walking Lunges 50/35
60 Sit-ups
40 Sumo Deadlift High Pulls 95/65
20 Front Squats 115/75

Beginner
For Time
200 Single Unders
80 DB Walking Lunges 35/25
60 Sit-ups
40 Sumo Deadlift High Pulls 65/45
20 Front Squats 75/55

12 Rounds For Time
6 Handstand Pushups
4 Deadlifts 265/185
2 Bar Muscle-ups
* EMOM 5 Burpees

Intermediate & 55+ RX
12 Rounds For Time
6 Handstand Pushups
4 Deadlifts 225/155
4 Chest to Bar Pull-ups
* EMOM 5 Burpees

Beginner
12 Rounds For Time
6 Seated Strict Presses
4 Deadlifts 115/75
2 Jumping Pull-ups
* EMOM 5 Burpees

“Barbara”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest

Intermediate & 55+ RX
Same

Beginner
3 Rounds for Tie
10 Jumping Pull-ups
20 knee pushups
30 sit-ups
40 air squats
3:00 Rest

Bench Press
5-5-3-3-3-1-1

*Establish a Heavy Rep for the Day

14:00 AMRAP
15 Toes to Bar
15 Thrusters 95#/65#
40′ HS Walk

Intermediate & 55+ RX
14:00 AMRAP
15 Toes to Bar
15 Thrusters 95#/65#
40′ HS Walk

Beginner
14:00 AMRAP
15 Toes to Bar
15 Thrusters 75#/55#
80′ HS Dolly or Med Ball Bear Crawl

Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Intermediate & 55+ RX:
Snatches – 45/35; 75/55; 100/75; 120/90

Beginner:
Snatches – 45/35; 65/45; 75/55; 85/65

For Time 

500m Row

Rest as Needed

5:00 AMRAP

Max Ring Muscle Ups or Bar Muscle Ups

Intermediate & 55+ RX

5:00 AMRAP

Max Chest to Bar or Pull-ups

Beginner

5:00 AMRAP

Max Ring Rows

“DT”
5 Rounds For Time
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#

Intermediate & 55+ RX
5 Rounds For Time
12 Deadlifts 115#/75#
9 Hang Power Cleans 115#/75#
6 Push Jerks 115#/75#

Beginner
3 Rounds For Time
12 Deadlifts 75#/55#
9 Hang Power Cleans 75#/55#
6 Push Jerks 75#/55#

For Time:
200m Run
20 Air Squats
10 Pullups
400m Run
40 Air Squats
20 Pullups
800m Run
80 Air Squats
30 Pullups

8:00 AMRAP
10 Push Press 95#/65#
50′ Overhead Walking Lunges 95#/65#

Intermediate & 55+ RX
Same

Beginner
8:00 AMRAP
10 Push Press 75#/55#
50′ Overhead Walking Lunges 75#/55#