Coast Range CrossFit

RE-TEST
Max UB Strict HSPU’s
*If you beat your score on May 9th
from the first time we did ths back on
April 4th, make it harder this time.
Increase range of motion or go for strict.
If you got more than 20 Z-Presses either
increase weight or go for max time in
Handstand against wall.

Then…

11.2
AMRAP 15 MIN
9 DL (155#/100#)
12 Hand Realease push ups
15 BJ (24″/20″)

55+ RX
11.2
AMRAP 15 MIN
9 DL [145#/90#]
12 Hand Realease push ups
15 BJ [20″]

Some PRE and POST nutrition advice from Nutrition Coach Brittany Malone. If you need personal help with your nutrition, be sure to email coastrangenutrition@gmail.com

Teams of 3
AMRAP 24 MIN
Row 500m
200m Farmers walk (70#/53#)
15 Sanbag over shoulder (150#/100#)
*Rotate when all athletes are done with
their station

55+ RX
Teams of 3
AMRAP 24 MIN
Row 500m
200m Farmers walk (53#/35#)
15 Sanbag over shoulder (100#/80#)
*Rotate when all athletes are done with
their station

I’m sure you’ve heard it… “Knees out!”, but do you know why we give this cue? The knee is a hinge joint, meaning it’s meant to move forwards and back, not side to side. Making sure the knee is tracking with the angle of the foot keeps the joint healthy and safe. Another positive side effect of pushing the knees out is glute engagement! By “spreading the floor” or “screwing the feet into the ground” we can engage the glutes, helping us lift more weight! And who doesn’t want that?!?!

“RE-TEST”
100 CTB Pull ups (10 Min Cap)
*If you beat your score on May 7th,
from the first time we did this back on April
2nd, make it harder this time. Go down in
band thickness, or push to no band.

Then…

Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk

55+ RX
Same

Do you know why the body stores fat? Hint, hint… It’s not because of fat! Our Coast Range Nutrition Coaches, Brett and Brittany post weekly blog articles on everything health related. Be sure to check out their newest article HERE

For Time
50-40-30-20-10
Double unders
10-20-30-40-50
KB Swings (53#/35#)
*EMOM 5 burpee box jumps (24″/20″)
*Start with burpee box jumps at the call of GO!

55+ RX
50-40-30-20-10
Double unders
10-20-30-40-50
KB Swings (44#/26#)
*EMOM 3 burpee box step ups (24″/20″)
*Start with burpee box jumps at the call of GO!

Last Saturday we celebrated 5 years! Thank you Coast Ranger’s for making CRCF the BEST GYM in the world! 

“MAUPIN”
4 Rounds For Time
Run 800 meters
49 push-ups
49 sit-ups
49 squats

55+ RX
Same

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio,
disappeared on April 9, 2004, when insurgents south of Baghdad
attacked his convoy with small-arms fire and rocket-propelled grenades.
His remains were found on March 20, 2008.
Prior to his disappearance, Maupin served as part of the
724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn;
father, Keith; a brother and sister;
and many other friends and family members.

Find 1RM

Power Clean

RE-TEST APRIL 21st

AMRAP 3 MIN
Clean & Jerk (95#/65#)

Rest 3 min

AMRAP 3 MIN
Bar Muscle ups

Rest 3 min

AMRAP 3 MIN
Overhead Squats (95#/65#)

55+ RX
AMRAP 3 MIN
Clean & Jerk (65#/45#)

Rest 3 min

AMRAP 3 MIN
CTB Pull ups

Rest 3 min

AMRAP 3 MIN
Overhead Squats (65#/45#)

Forging the next generation of fitness

For Time
21 Toes to Bar
21 Shoulder to OH 135/95lbsn (55+ RX = 95#/65#)
18 Toes to Bar
18 Shoulder to OH
15/15, 12/12, 9/9, 6/6, 3/3

Squad

For Time (55+ RX = 30 of each)
50 Burpee Box Jump Overs 24/20″
(Box Facing, No Hands)
50 Single Arm DB Clean and Jerk 50/35lbs (55+ RX = 35#/25#)
(Switch hands anytime)
50 HSPU 

10 Minute Cap

Use your fitness

For Time
50 wall balls (20#/14#) 55+RX (14#/10#)
Run 100m
40 wall balls
Run 200m
30 wall balls
Run 400m