Coast Range CrossFit

6 Rounds
6 Power Cleans (155#/105#)
40 Double under
20 Wall balls (20#/14#)

55+ RX
6 Rounds
6 Power Cleans (115#/75#)
40 Double under
20 Wall balls (14#/10#)

Endurance Class
Run 1,000m at easy/moderate pace
REST 1 MIN
Sprint 500M
REST 1 MIN
Sprint 500M
Run 800m at easy/ moderate pace
REST 1 MIN
Sprint 400M
REST 1 MIN
Sprint 400M
Run 600m at easy/moderate pace
REST 1 MIN
Sprint 300M
REST 1 MIN
Sprint 300M
Run 400m at easy/moderate pace
Sprint 200m
REST 1 MIN
Sprint 200m
DONE

TEST
Max UB Ring MU’s
*Scale with bar muscle ups,
then strict pull ups and strict
ring dips UB, finally with strict
banded pull ups and strict banded
ring dips. Use same band for
both and note band used.

Then…

AMRAP 18 MIN
15 Box jumps (24″/20″)
12 power snatches (115#/75#)
9 Toes-to-bar

55+ RX
AMRAP 15 MIN
15 Box jumps with step down (24″/20″)
12 power snatches (75#/45#)
9 Toes-to-bar

ENDURANCE CLASS
8 x 3 min / 1 min easy
Row eight 3 minute pieces.
Row for one minute easy between each piece.

Push press
3-3-3-3-3
*A new athlete, versus
a veteran
athlete should approach
this differently. A new athlete
should work up to a 3RM, eventually
failing at 2 reps, as knowing your 3RM is
important for developing more strength in
the future.

If you are a higher level athlete or know
your 3RM, you will benifit more by working up
to between 80% or 90% and performing
5 X 3 at that percentage. This will lead to
greater strength gains, then just working up
to a 3RM.

Then…

AMRAP 5 MIN
10 KB SDHP (70#/53#)
20 Air Squat

55+ RX
AMRAP 5 MIN
10 KB SDHP (53#/35#)
20 Air Squat

ENDURANCE CLASS
Time Watts RX Watts scaled
3:00 200 150
1:00 300 200
0:30 250 175
1:00 400 300
0:30 350 250
0:30 450 350
0:30 400 300
2:00 200 150
1:00 350 250
0:30 300 200
1:00 450 350
0:30 400 300
0:30 500 400
0:30 400 300
2:00 200 150
2:00 350 250
1:00 300 200
2:00 350 250
An increase in rest & recovery will help develope
high cardio output. This workout is about how
long you can maintain cardio endurance.

2 rounds for time of:
Run 1 mile
100 sit-ups

55+ RX
SAME

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.

Then…

4 Rounds
MIN 1: Max Thrusters (95#/65#)
MIN 2: Max Cal Assault Bike
MIN 3: Max Bar Muscle ups

55+ RX
4 Rounds
MIN 1: Max Thrusters (65#/45#)
MIN 2: Max Cal Assault Bike
MIN 3: Max CTB Pull ups

ENDURANCE CLASS
4 x 5 min / 3 min easy
Row four 5 minute pieces.
Row for three minutes easy between each piece
*Similar to yesterdays rowing piece, today we
increase our volume of meters with the goal
of flushing out waste from yesterdays efforts
and allowing time to find a good consistent
pace for longer efforts.

12.2
AMRAP 10 MIN
30 snatches (75#/45#)
30 snatches (135#/75#)
30 snatches (165#/100#)
Max snatches (210#/120#)

55+ RX
12.2
AMRAP 10 MIN
30 snatches (45#/35#)
30 snatches (75#/55#)
30 snatches (100#/75#)
Max snatches (120#/90#)

ENDURANCE CLASS
6 x 500m / 2 min easy
Row six 500 meter pieces.
Row for two minutes easy between each 500.

TEST
Max UB Strict HSPU’s
*Scale with Kipping, or
decreasing range of motion
with skull mat. From there
go to DB Z Press. Pick a weight
you can get at least 8-10 reps. Must
GO TO FAILURE!

55+ RX
SAME

Then…

TEAMS of 2
AMRAP 22 MIN
Row 1,000 M [100m intervals]
100 Knees to Elbow [10 each]
100 DL (225#/155#) [10 each]
*Break up however you’d like, just get er done!

55+ RX
TEAMS of 2
AMRAP 22 MIN
Row 1,000 M [100m intervals]
80 Knees to Elbow [10 each]
80 DL (185#125#) [10 each]
*Break up however you’d like, just get er done!

ENDURANCE CLASS
Run
1 X 800m @ moderate pace with 200m easy jog
REST 1 minute
2 X 400m @ fast pace with 200m easy jog
REST 1 minute
3 X 200m @ max effort with 200m easy jog
*The 800m, 400m, & 200m paces should get progressively faster,
while trying to maintain the same pace on the 200m easy jogs.

AMRAP 7 MIN
10 DB Power Clean (50#/35#)
100 M Sprint

55+ RX
AMRAP 7 MIN
10 DB Power Clean (35#/25#)
100 M Sprint

Then…

EMOM 10 MIN
1-5 reps of your GOAT. Pick a movement you
really struggle with. We will spend about 3
minutes getting set up, then perform a number
of reps of that movement every minute that
allow you to work towards good movement.
This should not be a “workout” but practice.
Heart rate should stay low and virtuosity of the
movement is what we are after.
Coaches will walk around and help with
technique during the EMOM.

ENDURANCE CLASS
For Time (assault bike)
50-40-30-20-10 calories
*Rest 1:1 between efforts

TEST (10 Min Cap)
100 CTB Pull ups
*Scale with kipping pull ups,
then banded pull ups
(be sure to
note band used)

55+ RX
70 CTB pull ups for time

Then…

21-15-9-15-21 (10 min Cap)
Front Squat (135#/95#)
Burpee Box Jump (24″/20)

55+ RX
Front Squat (95#/65#)
Burpee Box Jump w/ step down (24″/20)

ENDURANCE CLASS
Run 24 Minutes max meters

March Birthdays workout

3 Rounds [MARCH]
3 Power Snatches (155#/105#) [Kim Sullivan]
8 Muscle ups [Jess, Thomas, Martha]
10 FR Lunges (155#/105#) [Amber, KayRee]
11 Bar facing burpees [Art]
13 Kipping HSPU’s [Mario]
18 ALT Pistols [Bria]
19 Deadlifts (155#/105#) [Steven]
25 Wall Balls (20#/14#) [David]
27 Box Jumps (24″/20″) [Griselda]
30 Sit ups [Mayra]
31 Air Squats [Reed]

55+ RX
3 Rounds [MARCH]
3 Power Snatches (105#/75#) [Kim Sullivan]
8 Ring Dips [Jess, Thomas, Martha]
10 FR Lunges (105#/75#) [Amber, KayRee]
11 Bar facing burpees [Art]
13 Push press (105#/75#) [Mario]
18 ALT Pistols [Bria]
19 Deadlifts (105#/75#) [Steven]
25 Wall Balls (14#/10#) [David]
27 Box Jumps w/ step down (24″/20″) [Griselda]
30 Sit ups [Mayra]
31 Air Squats [Reed]