Coast Range CrossFit

“Murph” (20#/14# vest)
For Time
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

Murphy was the leader of a four-man SEAL
reconnaissance unit that secretly i
nfiltrated into the Hindu-Kush
mountains on June 27, 2005.
Ambushed on the 28th by
overwhelming Taliban forces,
Murphy valiantly climbed into
the open onto high ground
to make an electronic call for rescue.
Wounded, he fought on,
allowing one member of his squad to escape,
before he himself was killed.
Murphy’s remains were found during a
combat search and rescue operation, July 4, 2005.

Power Snatch
Touch and Go
5-5-5-5-5

Back Squat (15 minutes)
Find 1RM

Then…

For Time (5 min cap)
25 Sandbag or DBall Cleans 150/100lbs

55+RX
For Time (5 min cap)
25 Sandbag or DBall Cleans (100#/80#)

Meet Julian! One of Coast Range’s newest members. A former Army Veteran, Julian is looking forward to a career as a  police officer. Thank you for your service Sir! 

For Time
60 Single Arm DB Clean and Jerk 50/35lbs
50 Push Ups
40 Alternating DB Squat Snatch
30 Kipping HSPU
20 DB Overhead Squats
10 Strict HSPU”
*Cleans can be from the
hang and alternated as much
as you’d like.

55+ RX
“For Time
40 Single Arm DB Clean and Jerk 50/35lbs
40 Push Ups
40 Alternating DB Power Snatches
20 Kipping HSPU
20 DB Overhead Squats
40 Ring Rows

EMOM 24 MIN
Min 1: Bike 15/10 Calories
Min 2: 50 Double Unders
Min 3: Row 15/10 Calories
Min 4: 15 Burpees to 6″ Target

55+ RX
EMOM 16 MIN
MIN 1: Bike 12/9 Calories
Min 2: 40 double unders
Min 3: Row 12/9 Calories
Min 4: 10 burpees to 6″ Target

“Role Model” 

12 Min to establish a
1RM Deadlift

Then…

AMRAP 10 MIN
50 Medicine ball cleans (20#/14#)
400m Run
*Pick a medball weight that you can do 50
MB Cleans unbroken on the first round. This
doesn’t mean it’s gonna be easy. You’ll feel the BURN
but, don’t choose a ball that you could only do 20-30
unbroken and have to stop.
*The run shouldn’t be over 1:45. Scale to 300m
or 200m run to finish first round in under 1:45.

For Time
100 Front Squat 135/95lbs

Every break complete 10 Strict HSPU

55+ RX

For Time
80 Front Squat 95lbs/65lbs

Every break complete 10 HR Push ups 

Vanessa is one bad ass mom! 

3 Rounds (55+ RX= 95#/65#)
12 Hang Power Snatch 135/95lbs
12 Push Press
24 Bar Facing Burpees

Rest :60

Meet new Coast Rangers Anthony and Austin! Welcome to the family you two 🙂 

Teams of 3 (55+ RX = 14lb/10lb wall ball)

50-35-20
Wallballs 20/14lbs
Push Ups
Calorie Row

*Each athlete starts at a different modality. Can’t move to next modality until athlete in front of you is done.

We hear ya Diane!