Coast Range CrossFit

3 Rounds for Max Reps (3 separate scores)
1:00 of Max Pistols
1:00 Rest
1:00 of Max Pull-ups
1:00 Rest
1:00 Max Calories on the Assault Bike
1:00 Rest

Beginner
3 Rounds for Max Reps
(3 separate scores)
1:00 of Max Air Squats
1:00 Rest
1:00 of Max Jumping Pull-ups
1:00 Rest
1:00 Max Calories on the Assault Bike
1:00 Rest

3 Rounds For Time
20 Thrusters 95#/65#
20/15 Pushups
20 Barbell Front Rack Lunges 95#/65#

Intermediate & 55+ RX
3 Rounds For Time
20 Thrusters 95#/65#
20/15 Pushups
20 Barbell Front Rack Lunges 95#/65#

Beginner
3 Rounds For Time
20 Thrusters 65#/55#
15 knee push-ups
20 Barbell Front Rack Lunges 65#/55#

Partner Up!
10 Rounds
5 Bar muscle ups
5 Power snatch 95#/65#
10 Box jump overs 24″/20″
*Alternate rounds with a partner

Intermediate & 55+ RX
Partner Up!
10 Rounds
5 Bar muscle ups
5 Power snatch 95#/65#
10 Box jump overs 24″/20″
*Partner 1 completes a full round before partner 2 starts their round

Beginner
Partner Up!
8 Rounds
5 burpee pull-ups
5 Power snatch 65#/55#
10 Box jump overs 20″
*Partner 1 completes a full round before partner 2 starts their round

“Pearl Harbor rememberance”
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double Unders

Pearl Harbor 12.7.41 is dedicated to the memory
of the 2,204 Americans who were killed
during attacks on the United States Naval base
at Pearl Harbor, Hawaii on December 7th, 1941.

Intermediate & 55+ RXoptions
Men: 115 lbs
Women: 85 lbs

Beginner options
Men: 85 lb
Women: 55 lb

80 single unders
12 knee push ups

23:00 AMRAP
20 Devil’s press 35#/55#
40 WB 20/14 10′
20/15 Cal Row or 15/10 Cal Bike

Intermediate & 55+ RX
23:00 AMRAP
20 Devil’s press 35#/25#
40 WB 20/14 10’/9′
20/15 Cal Row or 15/10 Cal Bike

Beginner
23:00 AMRAP
20 Devil’s press 25#/15#
40 WB 20/14 9′
20/15 Cal Row or 15/10 Cal Bike

5 Rounds for Time
15 Bar facing burpees
10 Clean and jerks 135#/95#

Intermediate & 55+ RX
5 Rounds for Time
Clean and jerks 125#/85#

Beginner
4 Rounds for Time
10 Bar facing burpees
10 C&J 75#/55#

4 x 3:00 AMRAPS with 2:00 rest between each
15 KBS 53#/35#
4/3 Rope Climbs
Max DB box step overs 50#/35# 24″/20″
*Score is the number of step overs completed

Intermediate & 55+ RX
4 x 3:00 AMRAPS with 2:00 rest between each
15 KBS 53#/35#
3/2 Rope Climbs
Max DB box step overs 35#/25# 24″/20″

Beginner
4 x 3:00 AMRAPS with 2:00 rest between each
15 KBS
4/3 Rope wrap and pull-up
Max DB box step overs 35#/25# 24”/20″

Power Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1
Snatch Pull 1-1-1

Intermediate & 55+ RX & Beginner
Workout will stay the same but athletes may scale loading as they feel fit

For Time
400m Run
21 Deadlifts 225#/155#
21 Toes to bar
400m Run
18 Deadlifts 225#155#
18 Toes to bar
400m Run
12 Deadlifts 225#/155#
12 Toes to bar

Intermediate &55+
Deadlifts 185#/125#

“Annie On a Boat”
50-40-30-20-10
Double Unders
Sit-ups
25-20-15-10-5
Calorie row

Beginner
50-40-30-20-10
Single unders
Sit-ups
25-20-15-10-5
Calorie row