Coast Range CrossFit

4 Rounds
10 Hang Power Snatch 95#/65#
10 Back squats 95#/65#
40 ft. Handstand walk

Beginner
4 Rounds
10 Hang Power Snatch 75#/55#
10 Back squats75#/55#
10 Hand release push-ups 

7 Rounds
4 Cleans 185#/125#
6 Kettlebell swings 70#/53#
8 Burpees
100m Run

Intermediate & 55+
7 Rounds
4 Cleans 135#/95#
6 Kettlebell swings 53#/35#
8 Burpees
100m Run

Beginner
5 Rounds
4 Cleans 95#/65#
6 Kettlebell swings 53#/35#
8 Burpees
100m Run

10-9-8-7-6-5-4-3-2-1
Dumbbell thruster 50#/35#
Chest to bar pull-up

Intermediate & 55+
10-9-8-7-6-5-4-3-2-1
Dumbbell thruster 35#/25#
Chest to bar pull-ups

Beginner
10-8-6-4-2
Dumbbell thruster
Pull-ups

21-15-9
Sumo deadlift high pull 95/65
Box jump 24″/20″
Rest 2:00
12-9-6
Push Jerk 135/95
Burpee box jump over 24″20″

Intermediate & 55+
21-15-9
Sumo deadlift high pull 75/55
Box jump 24″/20″
2:00 rest
12-9-6
Push Jerk 115/75
Burpee box jump over 24″/20

Back Squat
Speed Work
8×3 @ 70%

Then….

For Time

21-15-9

kb snatch (53#/35#)

pull up

Open for open gym today!

10am -12:30pm

We are closed for Thanksgiving today. Open for open gym tomorrow 10am – 12:30pm

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaling
Modify the pull-ups and reduce the dumbbell
weight so you can complete each set of exercises in 2-3 sets.

Intermediate & 55+ RXOption
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

10 rounds, each for time:
5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back,
then 15 yards out and back (60 yards total).

Rest as needed between sprints.

Scaling
Each sprint is short and should be done at max effort.
All skill levels can complete this workout as prescribed.
Newer athletes might want to reduce the number of intervals.

Beginner Option
7 rounds, each for time:
5-10-15-yard shuttle sprint

Otis

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania,
was killed by insurgents during an attack on Camp Bastion, Afghanistan,
on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan,
and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine.
His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh.
As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate & 55+ RXOption
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.