Coast Range CrossFit

5 Rounds
10 Kettlebell Swing (80#/62#)
50 Double under
10 Push Press (135#/95#)

55+ RX
5 Rounds
10 Kettlebell Swing (62#/44#)
50 Double under
10 Push Press (95#/65#)

ENDURANCE CLASS
ASSAULT BIKE
TIME WATTS Rx WATTS scaled
2:00 200 150
1:00 250 200
1:00 300 225
1:00 350 275
1:00 400 300
1:00 200 150
1:00 300 225
1:30 400 300
1:30 200 150
1:00 250 200
1:00 300 225
1:00 350 275
1:00 400 300
1:30 200 150
0:30 450 350
1:00 150 100
0:30 450 350
1:00 150 100
0:30 450 350
This workout has a steady increase to help develope cardio endurance. The last few high
intensity intervals are meant to push the aeroboic threshold

“Cindy”
AMRAP 20
5 pull ups
10 push ups
15 Air Squats

55+ RX
Same workout

ENDURANCE CLASS
ROW
“GOLF”
18 Rounds
1 minute work / 1 minute rest
Men / Women
>335 M / >295 M = Eagle
>320 M / >280 M = Birdie
>300 M / >265 M = Par
>280 M / >250M = Bogey
>260 M / >235M = Double bogey

FOR TIME
30 PC & Jerk (225#/155#)
*EMOM 1 Rope Climb

55+ RX

30 PC & Jerks (155#/105#)
EMOM 1 Rope Climb

ENDURANCE CLASS
Lactic Threshold test
4 rounds
4 min on
1 min off
*Take bodyweight in KG and divide it by average
wattage for your score.
*Be sure to enter 4 minutes of work and 1 min
of rest into the “custome interval” setting if you
want to get your average wattage at the end.

6 Rounds
12 DB Deadlift (50#/35#)
6 DB Front rack reverse lunge
100M sprint
REST 2 MIN Between rounds

55+ RX
4 rounds
12 DB Deadlift (35#/25#)
6 DB Front rack reverse lunge
100M sprint
REST 2 MIN Between rounds

*Each round is a MAX EFFORT sprint attempt.
Athletes will give 100% to the run, with the goal
being to dig themselves into a hole in the first
round. Don’t hold back! Run straight to the 200 m mark for
100m run so you don’t have to do a turn around for the run.
This will keep the workout a MAX EFFORT attemp. Walk
back after the run.

ENDURANCE CLASS
High Intensity Interval Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows,
with no rest between intervals:
250m, 250m,
200m, 200m,
150m, 150m,
100m, 100m,
150m, 150m,
200m, 200m,
250m, 250m.
Row the first 250m at a moderate pace,
then 250m at an intense pace,
then 200m moderate,
then 200m intense,
and so on down to 100 meters,
then work your way back up to 250 meters in the same manner.

AMRAP 25 MIN
5 Ring Dip
10 Toes To Bar
15 Burpees
20 Box Jump (24″/20″)
*Box Junps are with a step down,
no re-bounding

55+ RX
AMRAP 18 MIN
10 HR Push ups
10 Toes To Bar
15 Burpees
20 Box Jump (24″/20″)
*Box Junps are with a step down,
no re-bounding

ENDURANCE CLASS
Row max meters in:
5 minutes
rest 1 min
4 minutes
rest 2 min
3 minutes
rest 3 minutes
2 minutes
rest 4 minutes
1 minute
*The goal of this workout is to slowly increase your
split time over the corse of the workout
(a negative split)
. For example:
5 minutes @ 2:00
4 minutes @ 1:55
3 minutes @ 1:50
2 minutes @ 1:45
1 minute @ 1:39

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

ENDURANCE CLASS

For Time 100/70 Calorie Row

EMOM perform 5 burpees over rower

Come join us tonight for the FINAL Live announcement of 18.5 at 5pm! And be sure to join us for our final Friday Night Lights tomorrow at 5pm! 

For Time
10-9-8-7-6-5-4-2-1
Sandbag/D-Ball bear hug squat (150#/100#)
2-2-2-2-2-2-2-2-2
Rope Climb

55+ RX
10-9-8-7-6-5-4-2-1
Sandbag/D-Ball bear hug squat (100#/80#)
1-1-1-1-1-1-1-1-1-1
Rope Climb

*If the sandbags are too heavy, or there aren’t
enough D-Balls, sub with bearhugging a
bumper plate.

Endurance Class
Every 2 minutes for 20 minutes
10 hurricane push ups
*place feet in rings. Perform a push up.
At the top of the push up, pull knees into chest
20 walking lunges on each leg (40 total)

“Fight Gone Bad”
5 Rounds
1 minute at each station
Wall Balls (20#/14#)
SDHP (75#/55#)
Box Jumps (20″ both men and women)
Push press (75#/55#)
Row for Calories
Rest 1 minute

55+
“Fight Gone Bad”
5 Rounds
1 minute at each station
Wall Balls (14#/10#)
SDHP (55#/45#)
Box Jumps (20″ both men and women)
*step down
Push press (55#/45#)
Row for Calories
Rest 1 minute

ENDURANCE
EMOM 10 MIN
100 M Sprint
*We will slowly increase the volume of our
sprint efforts over the next few months till
we reach our goal of 1,600m or 1 mile in total
maximum performance capacity sprints.

Deadlift
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.

ENDURANCE CLASS
Every 3 minutes for 30 minutes
45/30 cal bike + Max Double unders