Coast Range CrossFit

TEAMS of 2
120 Knees to Elbow
100 DB Thrusters (50#/35#)
80 Box Jumps (24″/20″)
60 DB Power Cleans (50#/35#)
40 CTB Pul ups
20 Rope Climbs

Intermediate & 55+ RX
100 knees to elbow
80 thrusters (35#/25#)
60 box jumps (20″)
40 DB Power cleans
20 CTB Pull ups
10 Rope Climbs

Beginner
100 sit ups
80 Thrusters (15#/10#)
60 Box Step ups (20″ or lower)
40 DB PC
20 Jumping CTB pull ups
10 lay down to stands with rope

AMRAP 4 MIN
8 Front Squats (95#/65#)
30 Double unders

REST 2 MIN

AMRAP 4 MIN
8 Power Snatches (95#/65#)
30 Double unders

Intermediate & 55+ RX
65#/45#

Beginner
45#/35#
single unders

SKILL: Knees 2 Elbow

FRIENDSGIVING TONIGHT!
4PM – 7PM

CLASS SCHEDULE
5:30AM: OPEN
8:30AM: OPEN
NOON: OPEN
4PM: CLOSED
5:15PM: CLOSED
6:30PM: CLOSED

10 Rounds
10 HSPUs
10 DL
3 Rope Climbs

Intermediate & 55+RX
10 Rounds
5 HSPU’s
10 DL
1 Rope Climb

Beginner
10 Rounds
5 Ring rows
10 DL
1 rope climb with hands on pull up bar
working the wrap with their feet and pulling
their chin over the bar by standing with the feet

3 Rounds
10 ALT Pistols
20 single arm DB Hang C&J (10 R / 10 L) (55#/35#)
10 burpees over dumbbell 

Intermediate & 55+ RX
45#/25#

Beginner
3 Rounds
10 air squats
20 single arm DB hang clean & jerks (35#/15#)
5 burpees over dumbbell

SKILL: Rope Climb

AMRAP 25 MIN
10 T2B
400m Run
5 Ring Muscle ups

Intermediate & 55+ RX
AMRAP 20 MIN
10 T2B
400m Run
5 CTB Pull ups + 5 push ups

Beginner
AMRAP 15 MIN
10 sit ups
400m Run
5 Jumping CTB pull ups

20 Rounds
2 KB Swings (80#/62#)
4 HSPUs
8 Wall Balls (30#/20# @ 10′)

Intermediate & 55+ RX
15 Rounds
2 KB Swings (70#/53#)
4 HSPUs
8 Wall Balls (20#/14# @ 9′)

Beginner
10 Rounds
2 KB Swings (35#/18#)
4 Knee push ups
8 Air Squats

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

– The 5 movements represent the 5 branches of the military

2 Rounds
AMRAP 11 MIN
11 Burpees
11 Box Jump Overs (24″/20″)
11 CTB Pull ups
11 Wall Balls (30# @ 10’/ 20# @ 9′)
11 HSPU’s
Rest 2 minutes after first 11 minutes of work

Intermediate & 55+ RX
20″ Box jump with step down
20# @ 10’/ 14# @ 9′

Beginner
20″ Step ups
10# @ 9′ / 6# @ 9′

Every 2 min X 20 minutes
20 DB Snatches (55#/35#)
100′ HS Walk

55+ RX & intermediate
E2Min X 20 min
20 DB Snathces (35#/25#)
20 DB Push Press (35#/25#)

Beginner
E2Min X 20 MIN
20 DB Snatches (25#/15#)
10 Knee push ups

Class cash out skill work: HSPU

Squat Clean (Touch & Go)
EMOM 20 MIN: 2 reps ascending

55+ RX & Intermediate
Same

Beginner
Same, but focus on movement and not weight

5 Rounds
15 Burpee CTB pull ups
75 Double Unders

55+ RX & Intermediate
5 Rounds
10 Burpee CTB Pull ups
50 Double unders

Beginner
5 Rounds
10 Burpee Jumping Pull ups
50 single unders

Class cash out skill work: HS WALK