Coast Range CrossFit

Back Squat

10-10-10

*Many of us do not know our 10RM in our major lifts. Today, we will spend the hour finding our 10RM. This should scare the pee out of you a little, as the effort that must be put forth to find a TRUE 10RM, will put you out for awhile! 55+ RX Same

Now taking Pre Orders for our next batch of hats. Email megan@coastrangecrossfit with your orders. Last day to order is this Saturday. 

AMRAP 7 Minutes
20 OHS 135lbs/95lbs
30 UB Double Unders
20 Thrusters 135lbs/95lbs
30 UB Double Unders
20 Back Squats 135lbs/95lbs
30 UB Double Unders

Scaled WOD

7min AMRAP
20 OHS 95/65
30 UB Single unders
20 Thrusters
30 UB single unders
20 Back Squats
30 UB Single unders

Come cheer on your fellow Buffalo’s as they compete in the Brethren Throwdown this Saturday at 8am. Today’s workout is just one of 3 to 4 of the workouts they will be doing this weekend. Have fun! 

5 Rounds
Row 300m (Nearly all out)
Run 400m

Rest 2:00

It’s Monday… Just get up and get after it! 

Happy day early Fathers Day to all those AWESOME dads out there, setting a positive example of health for their little ones. 

For Time
2 Rounds
10 Snatch 175/125lbs
12 Bar facing Burpees
2 Rounds
10 Snatch 115/75lbs
12 bar facing Burpees

Time Cap 9 minutes

55+ RX
For Time
2 Rounds
10 Snatch 135/95lbs
12 Bar facing Burpees
2 Rounds
10 Snatch 95/65bs
12 Bar facing Burpees

Time Cap 9 minutes

Join us next Saturday after the 9am class for a Tie Dye PARTY! Come Tie Dye your favorite CRCF shirt or grab a new one when you get there!

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

55+ RX
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: body weight

Bench press: 3/4 bodyweight

Clean: 1/2 bodyweight

*Don’t be afraid to partner up with someone for this workout.
This is a long workout and having a partner to not only spot you on
the bench, but push you on the other two bars, could help
push you to go a little faster than you’d like. A VERY good thing!

Time Cap: 25 minutes

Happy Friday! 

EMOM 20 MIN
ODD: 1 round of “Cindy”
EVEN: 1 round of “DT”

55+ RX
EMOM 20 MIN

ODD: 1 round of 3 pull ups + 6 push ups + 9 air squats

EVEN: 1 round of DT (115lbs/85lbs)

AMRAP 7 Minutes
3 Strict HSPU
10 DB Snatch 50/35lbs (55+ RX = 40#/25#)
Run 100m

#WCW goes to this Mother Daughter duo! 

W/ a Partner

For Time
Move 4800/3500lbs of Sandbags or D-Balls
over a 5/4′ Bar

55+ RX
For Time

Move 4000/3000lbs of Sandbags or D-Balls

over a 5/4′ Bar

Then…

Tabata Abs
20 second on 10 seconds off
Plank hold Until failure
*9 min cap
*If you don’t make it past the 3 minute mark, take
1 minute off then perform 1 more set for max
time

Do you travel often? Here’s some quick tips to stay on track when you do:

1. Were some type of calf compression to help with circulation when on the flight or road. 
2. Avoid caffeine, Opt for tea instead. 
3. Pack your own food. Ice age meals are great for travel. Since they’re already frozen they stay fresh, even on West Coast to East Coast flights! 

30 Rounds For time
5 Wall Balls (30#/20#)
3 SDHP (135#/95#)

55+ RX
20 Rounds
5 Wall Balls (20#/14#)

3 SDHP (95#/65#)

An hour a day seems like a pretty good price to pay if you ask me!

RE-TEST
Max time in an L-Sit
*Rx is on rings with
Rings 12″ off floor. Scale by
brining rings up to 24″, then to
a 24″ box. Knees can tuck, but
heels must stay in front of body
and heels can’t touch floor.
IF YOU BEAT YOUR TIME ON MAY 11TH,
BRING RINGS DOWN TO 12′ OR GO FROM
BOX TO RINGS.

Then…

For Time
100 Snatches (75#/55#)

55+ RX
70 snatches (55#/35#)
*Take barbell from just below the knee

Good luck to all our Coast Rangers taking on the Spartan Race today!