Coast Range CrossFit

4 rounds for time of:
30 T2B
30 good mornings (45# plate / 25# plate)
100-ft. handstand walk

Scaling
Both exercises are extremely demanding of the midline,
and they are followed by a skill that’s tough for people newer to gymnastics.
Reduce reps and distance or back off the skill to spend time on your hands with a modification.

Intermediate & 55+ RXOption
4 rounds for time of:
20 T2B
20 good mornings (45#/25#)
50-ft. handstand walk, 10 attempts max

Beginner Option
4 rounds for time of:
15 sit-ups
15 good mornings (15#/10#)
100-ft. bear walk (hips higher than shoulders)

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

55+ RX
Men: 135 lb and 24″ box with step down
Women: 95 lb and 20″ box with step down

Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate & Option
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box

Beginner Option
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories
Rest 3 minutes between rounds.

Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box

Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups

Men: 95 lb.
Women: 65 lb.

Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes.
Snatch a weight that allows you to complete all 5 reps unbroken.
Pick a muscle-up modification that works both a pull and a push.

Intermediate & 55+ RX Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups

Men: 45 lb.
Women: 35 lb.

TEAMS OF 3
Row 12,000m
*Break up into 500m splits each

Scaling
This is a longer-duration workout.
Intermediate & 55+ RX athletes do not need to scale this,
but newer athletes may want to reduce the distance.

Beginner Option
TEAMS OF 3
Row 9,000m

3 rounds for time of:
800-meter run
25 toes-to-bars
25 deadlifts

Men: 225 lb.
Women: 155 lb.

Scaling
This is a longer workout that places a lot of demand on the midline.
Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate & 55+ RX Option
3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts

Men: 95 lb.
Women: 65 lb.

UNRAVEL WOD

6 Rounds
46 Double unders
7 Hang Power Cleans (155#/105#)
4 Front Squats
1 Shoulder to OH

THE FACTS:
6 Years old – Average age for a child diagnosed with cancer
46 – Number of children diagnosed with cancer per day
7- Nymber of chilren the DIE PER DAY from cancer.
4% – Less than 4% of the NIH Cancer research budget goes towards pediatric cancer
1 – The American Cancer Society only gives one cent of every dollar raised for pediatric
cancer

Front squat 10-10-10-10-10 reps

Scroll for scaling options.
Post loads to comments.

Scaling
Athletes at all skill levels can perform 10-rep lifts.
Experienced athletes can go as heavy as possible,
while newer athletes can use this workout as an opportunity to drill the movement.

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

55+ RX
5 Rounds for time
400 meter run
20 box jumps with a step down (20″ for both)
20 wall balls (14/10)Scaling

This workout is a long met-con.
Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Men: 20-inch box
Women: 16-inch box

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Scaling
This workout contains many reps of heavy weightlifting.
Intermediate & 55+ athletes can complete this as prescribed.
Newer athletes should ignore the clock and spend more time practicing each lift.

Beginner Option
Snatch 1-1-1-1-1 reps
Clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps

Patriot’s Day
343 Second AMRAP (5:43)
3 strict HSPU’s
4 strict pull-ups

*Every SECOND of this workout represents
1 firefighter lost during the
attacks on 9-11. Don’t WASTE
A SINGLE SECOND!!!! Pay respects
for every single soul, by fighting during every
second of this workout!

55+ RX
3 Hand Release Push-ups
4 Strict Pull-ups

Intermediate option
3 kipping HSPU
4 banded strict pull ups

Beginner option
3 Knee Hand Release push ups
4 jumping pull ups practicing the kipping motion with feet on a box

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