Coast Range CrossFit

12 Day’s of Christmas!
1 C&J
2 Muscle Ups
3 Box Jumps
4 Deadlift
5 Burpees
6 Pistols
7 Hand Release Pushups
8 Toes 2 Bar
9 Wall Ball Shots
10 Chest 2 Bar pullups
11 STOH
12 Front Squats

Men: 135 lbs, 30″ box jumps, 20# wall ball @ 10′
Women: 95 lbs, 24″ box jumps , 14# wall ball @ 9′

Intermediate & 55+ RX option
Men: 95 lb, 24″ box jump 14# wall ball @ 10′
Women: 65 lb, 20″ box jump, 10# wall balls @ 9′

Beginner
Men: 65 lb, 24″ box jump 14# wall ball
Women: 45 lb, 20″ BJ, 10# wall ball

For Time
30/25 Cal Row (25/20 Cal Bike)
30 Double Russian Kettlebell Swing 53#/35#
150 Double Unders
20/17 Cal Row (15/10 Cal Bike)
20 Double Russian Kettlebell Swing 53#/35#
100 Double Unders
10/7 Cal Row (8/6 Cal Bike)
10 Double Russian Kettlebell Swing 53#/35#
50 Double Unders

Intermeidate & 55+ RX
Double Russian Kettlebell Swing 35#/26#

Beginner
Double Russian Kettlebell Swing 26#/18#

15:00 AMRAP

15 Strict Press 95#/65#

400m Run

15 Push-ups

200m Run

“Chad”

1,000 Weighted Step-ups 45#/20#

“A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.” – Dave Castro

Intermediate & 55+ RX
30:00 AMRAP of max weighted box step-ups 20#/10#-20″

Beginner
30:00 AMRAP of max weighted box step-ups

15:00 EMOM
Minute 1: 10/7 Cal AAB
Minute 2: 40 ft HS Walk
Minute 3: 20 Dumbbell snatches 50#/35#

Intermeidate & 55+ RX
15:00 EMOM
Minute 1: 10/7 Cal AAB
Minute 2: 40 ft HS Walk
Minute 3: 20 Dumbbell snatches 35#/25#

Beginner
15:00 EMOM
Minute 1: 7/5 Cal AAB
Minute 2: 40 ft Med Ball Bear Crawl
Minute 3: 15 Dumbbell snatches 25#/15#

“Eva”
5 Rounds
800m Run
30 Kettlebell Swings 70#/53#
30 pullups

Intermeidate & 55+ RX
5 Rounds
800m Run
30 Kettlebell Swings 53#/35#
30 pullups

Beginner
3 Rounds
800m Run
30 Kettlebell Swings 53#/35#
30 jumping pull-ups

Back squat 5-5-5-5-5 reps

Scaling
Ideally, each set will be as heavy as possible for 5 reps,
but newer athletes should start light and slowly add weight as they are comfortable.

For Time:
30 Power Clean & Jerks @ 75% of 1RM C&J
*The percentage should be taken from whichever lift is heavier… squat clean or power clean

Intermeidate & 55+ RX
For Time:
30 Power Clean & Jerks @ 75% of 1RM C&J
*The percentage should be taken from whichever lift is heavier… squat clean or power clean

Beginner
For Time:
30 Power Clean & Jerks 75#/55#

For Max Distance Row and Bike
2:00 Max distance row
2:00 Rest
3:00 Max distance row
3:00 Rest
4:00 Max distance row
4:00 Rest
4:00 Max distance bike
4:00 Rest
3:00 Max distance bike
3:00 Rest
2:00 Max distance bike

Deadlift
3-3-3-3-3-3