Coast Range CrossFit

Unravel pediatric Cancer WOD
6 Rounds
46 double unders
7 Hang Power Cleans (155#/105#)
4 Front Squats
1 Shoulder 2 OH

INT / 55+ RX
115#/85#

Beginner
Single unders
45#/35#

THE FACTS
6 years old – The average age of a child diagnosed with Cancer.
46 – The number of children diagnosed with Cancer every day.
7 – The number of children who die every day due to Cancer.
4% – Less than 4% of the NIH Cancer research budget that goes towards pediactric cancer.
1 – The American Cancer Society only gives one cent of every dollar raised for pediatric cancer.

“Paul”
5 Rounds
50 double unders
35 Knees 2 Elbow
100′ DBL KB or DB OH walk (tough)

INT / 55+ RX
SAME

BEGINNER
3 ROUNDS
50 single unders
35 sit ups
100′ OH walk (light)

Tabata intervals
(20 seconds of work followed by 10 seconds of rest, repeated 8 times)
is applied in turn to the:

squat
rower
pull-ups
sit-ups
and
push-ups
with a 1-minute rotation break between exercises.

***Athletes stay at their station for all 8 rounds before getting a 1 minute break
to move to the next station, where they will stay for 8 rounds (4 minutes)
This workout is 24 minutes in total, including rest. 20 minutes of total work.

Each exercise is scored by the weakest number of
reps (calories on the rower) in each of the 8 intervals.

During the 1-minute rotation the clock is not stopped but kept running.
The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (excellent score, by the way)
is determined by adding up the lowest number of reps in any set of each exercise.
18 squats 4 pull-ups 6 push-ups 13 sit-ups 12-calorie row
(use the calorie counter and call each calorie a rep)
This score is a 53.

INT / 55+ RX
Same

Beginner
Same

13.2
AMRAP 10 MIN
5 Shoulder 2 Overhead (115#/75#)
10 Deadlifts (115#/75#)
15 Box Jumps (24″/20″)

INT/ 55+ RX
95#/55#
20″ box jump

Beginner
45#/35#
20″ Box Step ups

5 Rounds
1 min: Russian KB Swings (Heavy)
1 min: Double unders
1 min: burpee box jumps (24″/20″)

INT / 55+ RX
20″ Step ups

Beginner
Single unders
20″ Step ups

Max UB
Strict Pull ups

Then…

AMRAP 10 MIN
Row 20/14 cals or Bike 15/10 cals
15 thrusters (95#/65#)
12 T2B

INT / 55+ RX
75#/55#

Beginner
45#/35#

In 12 Minutes
Establish a 1RM
Snatch

Then…

For time
50/35 Cal Assault Bike

Every 3 min X 30 min
250 m Row + 1 round of
5 push ups
10 air squats
*Modify to a distance of run to something
you can complete in under 1 minute.
Each round should take no longer than 1:45 seconds.

16.3
AMRAP 7 MIN
10 power snatches (75#/55#)
3 bar muscle ups

INT / 55+ RX
65#/45#
CTB pull ups

Beginner
45#/35#
Jumping CTB pull ups

A) AMRAP 12 MIN
15 Power Cleans (115#/85#)
50 double unders

INT / 55+ RX
95#/65#

Beginner
45#/35#
Single unders

B) Over the next 24 hours
Eat every meal without your phone or other devise