Coast Range CrossFit

“Helen”
3 Rounds
400 m Run
21 KB Swings (53#/35#)
12 pull ups

55+ RX
“Helen”
3 Rounds
400 m Run
21 KB Swings (35#/25#)
12 pull ups

ENDURANCE CLASS
Row 5k for time

Happy St. Patty’s Day!!! We’ll be hanging at The Claddagh this afternoon if anyone would like come hang out! 

Workout 18.4

For time:
21 deadlifts, 225 lb./155lb
21 handstand push-ups
15 deadlifts, 225 lb./155lb
15 handstand push-ups
9 deadlifts, 225 lb./155lb
9 handstand push-ups
21 deadlifts, 315 lb./205lbs
50-ft. handstand walk
15 deadlifts, 315 lb./205lbs
50-ft. handstand walk
9 deadlifts, 315 lb./205lbs
50-ft. handstand walk

Time cap: 9 min.

55+

Workout 18.4

For time:
21 deadlifts, 185 lb./125 lb.
21 push presses, 95 lb./65 lb.
15 deadlifts, 185 lb.125 lb.
15 push presses, 95 lb./65 lb.
9 deadlifts, 185 lb.125 lb.
9 push presses, 95 lb./65 lb.
21 deadlifts, 255 lb./165 lb.
10 handstand push-ups
15 deadlifts, 255 lb./165 lb.
10 handstand push-ups
9 deadlifts, 255 lb./165 lb.
10 handstand push-ups

Time cap: 9 min.

Workout 18.4

For time:
21 deadlifts, 225 lb./155lb
21 handstand push-ups
15 deadlifts, 225 lb./155lb
15 handstand push-ups
9 deadlifts, 225 lb./155lb
9 handstand push-ups
21 deadlifts, 315 lb./205lbs
50-ft. handstand walk
15 deadlifts, 315 lb./205lbs
50-ft. handstand walk
9 deadlifts, 315 lb./205lbs
50-ft. handstand walk

Time cap: 9 min.

55+

Workout 18.4

For time:
21 deadlifts, 185 lb./125 lb.
21 push presses, 95 lb./65 lb.
15 deadlifts, 185 lb.125 lb.
15 push presses, 95 lb./65 lb.
9 deadlifts, 185 lb.125 lb.
9 push presses, 95 lb./65 lb.
21 deadlifts, 255 lb./165 lb.
10 handstand push-ups
15 deadlifts, 255 lb./165 lb.
10 handstand push-ups
9 deadlifts, 255 lb./165 lb.
10 handstand push-ups

Time cap: 9 min.

ENDURANCE CLASS

8 X 500m Row

Stroke rate: 16,18,20,22,24,26,28,30

Come join us tonight at 5pm to watch the live open announcement of 18.4!!

3 Rounds
20/14 Calorie Row
40 Wall balls (20#/14#)

*Sub with 16/11 Cal bike if not enough
rowers.

55+ RX 

3 Rounds
20/14 Calorie Row
40 Wall balls (14#/10#)

*Sub with 16/11 Cal bike if not enough
rowers.

ENDURANCE CLASS
10 Rounds
100 Single unders
10/7 Cal Row

AMRAP 12 MIN
9 Box Jump Over (24″/20″)
7 Strict HSPU’s
5 double KB Snatch (53#/35#)

*The KB Snatch is performed with one KB in
each hand, from the hang position to OH.

55+ RX

AMRAP 12 MIN
9 Box Jump Over (24″/20″)
7 Kick up to handstands
5 double KB Snatch (35#/26#)

ENDURANCE CLASS
4 Rounds
Run 200m
30 Sit ups
Run 200m
1 minute Ring Plank
Run 200m
100 Flutter Kicks

“HEAVY FRAN”
21-15-9
Thrusters (135#/95#)
CTB Pull ups

ENDURANCE CLASS
Assault Bike 2 Round all the way through (26 minutes total
including final 2 minute rest)
2 Rounds (4 minutes)
30 seconds above 90/65 RPMs
30 seconds at 70/50 RPMs
1 minute at 50/35 RPMs
REST 2 min
2 Rounds (5 minutes)
1 minute at 70/50 RPMs
1 minute at 60/45 RPMs
30 seconds at 50/35 RPMs
REST 2 MIN

AMRAP 30 MIN
Teams of 3 For time
Row 100 Cals
300 Air Squats
*Must hold DL whole time
athletes are working (315#/225#)
Bike 200 Cals
300 Burpees
*Must hold barbell overhead while
team is working (155#/105#)

***1 partner holds BB while other two work
at chipping away at the other two movements.

Must complete the row and air squats, before moving on to the Bike and burpees.
Break up work however you want, but work
must stop when barbell is dropped.

55+ RX 

AMRAP 30 MIN
Teams of 3
Row 100 Cals
300 Air Squats
*Must hold DL whole time
athletes are working (225#/155#)
Bike 200 Cals
300 Burpees
*Must hold barbell overhead while
team is working (105#/75#)

Endurance Class 

FOR TIME
Row 1K
Rest 5 minutes, then…
4 sets
Row 500m @ +10 second your average
500m pace for your 1K time
Rest 2 minutes between

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

55+

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

55+

ENDURANCE CLASS

1 minute max calorie assault bike

Rest 3 min…

EMOM 18 MIN

50% max calories

Come join us tonight for the live OPEN ANNOUNCEMENT @ 5pm! 

AMRAP 20 MIN
10 Box Jumps (24″/20″)
20 Kipping HSPU
10 Knees to Elbow
*must step down on BJ, no rebounding

ENDURANCE CLASS
AMRAP 18 MIN
Run 100 M
10 Burpees
10/7 Cal Bike
10/7 Cal row
Run 200 M
15/10 cal bike
15/10 cal row