Coast Range CrossFit

Sandbag / DBall “GRACE” (4 min cap)
30 C&J with sandbag or Dball (100#/80#)

Rest 4 minutes

Then…

AMRAP 4 MIN
20 ALT pistols
100m sprint

55+ RX
Sandbag / DBall “GRACE” (4 min cap)
30 C&J with sandbag or Dball (80#/50#)

Rest 4 minutes

Then…

AMRAP 4 MIN
20 ALT pistols
100m sprint

Tomorrow night at 7:30pm, Nutrition coaches Brittany, Brett (not pictured cause I couldn’t find one of all of us together) and Wes will be hosting a nutrition seminar that is FREE to all CRCF members and $75 for non members. Please come join us! 

For max reps 

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#)

One of our favorite local breakfast spots! O.D.’s is a staple in the Gilroy community and a locally owned small business. Support the small business owners of Gilroy. 

For Time
800M Run
30 DL (275#/185#)
30 Ring Dips
30 BJ Overs (30″/24″)
800M Run

55+ RX
800m run
30 DL (185#/130#)
30 HR Push ups
30 Box Jump overs (24″/20″)
800m run

ENDURANCE CLASS
Row
6X500m
1 min rest between

Looking to get stronger? More endurance? Rehab an injury? See coach Wes to talk about creating a 6 week program to help you reach your goals! wes@coastrangecrossfit.com

4 Rounds
Assault Bike 10/7 Cals
15 KB Swings (70#/53#)
Row 10/7 Cals
15 Burpees

55+
4 Rounds
Assault Bike 10/7 Cals
15 KB Swings (53#/35#)
Row 10/7 Cals
15 Burpees

ENDURANCE CLASS
“Jerry”
1 mile Run
2k Row
1 mile Run

Back Squat
5-5-5-5-5
*Either working up to a 5RM if we don’t know that, or building to
70%-80% for 5 X 5

ENDURANCE CLASS
TIME WATTS Rx WATTS scaled
1:00 150 100
1:00 200 150
1:00 250 200
1:00 300 250
1:00 350 275
1:30 400 300
1:30 200 150
1:30 400 300
1:30 250 200
1:30 400 300
1:30 300 250
0:30 400 300
2:00 150 100
1:00 250 200
1:00 300 250
1:30 400 300
This workout is about increasing peak output ability.

AMRAP 20 MIN
5 Strict HSPU’s
10 T2B
15 Wall Balls (30#/20#)

55+ RX
AMRAP 16 MIN
5 Kipping HSPU’s
10 T2B
15 Wall Balls (14#/10#)

ENDURANCE
EMOM 12 MIN
100 M Sprint

Static stretching vs dynamic stretching. When should you do these? Dynamic stretching before a workout can increase blood flow and add synovial fluid to the joints, helping “prep” the body for the workout. Static stretching (held longer than 2 min) can help change the makeup of the tissue itself. Not good right before you workout and need stability in the joints! So dynamic stretch before and static stretch after. 

5 Rounds
14 pull ups
7 thrusters (95#/65#)
21 Double unders

55+ RX
5 Rounds
11 pull ups
7 Thursters (75#/55#)
21 Double unders

ENDURANCE
6 Rounds
Assault Bike
20 seconds max effort
1:40 easy spin

TEAMS of 4
For Time
200 SDHP (135#/95#)
40 Rope Climbs
300 cal AB
*Break up however you’d like, just
get the work done.

55+ RX
TEAMS of 4
For Time
150 SDHP (95#/65#)
30 Rope Climbs
200 cal AB
*Break up however you’d like, just
get the work done.

TEST
MAX DISTANCE HS WALK
*Scale with max half moon walks
back and forth on a box. Starting
on the left hand side of the box,
move to the right side. This = 1 rep.
Go for max reps.

Then…

12-9-6
Hang squat clean (165#/115#)
Burpee Bar Muscle up

55+ RX
12-9-6
Hang squat clean (115#/75#)
Burpee CTB pull up

ENDURANCE
EMOM 11 MIN
100 m sprint

Jessica for the WIN! Great job girl.

AMRAP 20 MIN
5 L- Pull ups
Run 400 M
10 strict HSPUs

55+ RX
AMRAP 20 MIN
5 L- Pull ups
Run 400 M
10 DB strict press (35#/25#)

ENDURANCE CLASS
ROW
30 minutes with rate changes every 5 minutes:
22-26-22-26
Row a 30 minute piece at a sustainable intensity,
varying your stroke rate as follows:
row five minutes @ 22 spm,
five minutes @ 26 spm,
five minutes @ 22 spm
and so on.