Coast Range CrossFit

Front Squat

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

30 seconds on and 30 seconds off for as long as possible

Row 150m for the men and 100m for the women

“Isabel” (6 Min Cap)
FOR TIME
30 Snatches (135#/95#)

Masters RX (55+)

“Isabel” (6 Min Cap)
FOR TIME
30 Snatches (95#/65#)

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 

EMOM 10 MIN
ODD: 50 Double unders
EVEN: 200 M Sprint

EMOM 10 MIN
ODD: 50 Double Unders
EVEN: 15/10 Calorie Bike

Have you checked out the newest CRCF Podcast? This week coach Wes and Brett sit down with masters athlete Laurie Tamura to discuss what they learned at their recent CrossFit Masters seminar. Click this link to give it a listen https://itunes.apple.com/us/podcast/masters-athletes-listen-up/id1303284876?i=1000404143234&mt=2

AMRAP 10 MIN
LEFT ARM
2 Single arm KB Hang PC (70#/53#)
4 ALT Single arm KB FR lunge
6 Single arm KB push press
40 Double unders
RIGHT ARM
2 Single arm KB Hang PC
4 ALT Single arm KB FR lunge
6 Single arm KB push press
40 Double unders

*For FR lunges, Kb must be tucked into a
front rack position on the chest.
Cannot rest on top of the shoulder.

ENDURANCE CLASS 

AMRAP 30 MIN
100 Calorie AB
1 Mile Run
100 Calorie AB
*If you make it through one round, keep going!

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells, Women use 35-lb. dumbbells

55+ RX
Men use 35-lb. dumbbells, Women use 20-lb. dumbbells

Scaled 
Men use 35-lb. dumbbells,Women use 20-lb. stepping burpees allowed

Scaled 55+ 
Men use 20-lb. dumbbells,Women use 10-lb. burpee over empty barbell, stepping burpees allowed

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

FRIDAY NIGHT LIGHTS, TONIGHT 5PM TO 7PM!!! IF YOU CAN COME HELP JUDGE THAT WOULD BE AWESOME! 

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells, Women use 35-lb. dumbbells

55+ RX
Men use 35-lb. dumbbells, Women use 20-lb. dumbbells

Scaled 
Men use 35-lb. dumbbells,Women use 20-lb. stepping burpees allowed

Scaled 55+ 
Men use 20-lb. dumbbells,Women use 10-lb. burpee over empty barbell, stepping burpees allowed

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Endurance Class

UNTIL FAILURE
Row 30seconds on 30 seconds rest
Start at 140m and add one meter each round.

*Be sure to set the work/rest interval on the rower so it re-sets each round.
*Can you beat Tommy Hankenbrooke who got 22 rounds? The goal is to eventually be able to hit 30 rounds!

OPEN ANNOUNCEMENT
*Come join us tonight at 5pm for the live open announcement!!! 

3 Rounds for max reps
45 sec: Max Sit ups
Rest 15 seconds
45 sec: Max Calorie Row
Rest 15 seconds
45 sec: Max Burpees
Rest 15 seconds
45 sec: Max KB Swings (70#/53#)
Rest 15 Seconds

55+ RX
53#/35# KB

ENDURANCE CLASS 

50 calorie row buy in

5 rounds

20 burpees

80 double unders

50 calorie row cash out

“Kelly”
5 Rounds
400 m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

55+ RX
5 Rounds
300 M Run
20 box jumps w/ step down (24″/20″)
20 Wall Balls (14#/10#)

ENDURANCE CLASS
Tabata (12 MIN)
20 sec max cal bike
10 sec rest
20 sec max DB Thrusters (35#/25#)
10 sec rest
20 sec max burpee broad jumps
10 sec rest

AMRAP 14 MIN
10 Strict HSPU’s
20 Alternating Pistol
5 Ring Muscle Up

55+ RX
AMRAP 14 MIN
10 push press (95#/65#)
14 alternating pistols
5 Ring dips

ENDURANCE CLASS
AMRAP 20 MIN
Row 500 meters
50 Air Squats
Row 200 Meters
20 Push ups

AMRAP 12 MIN
5 Power cleans (155#/105#)
10 Kipping CTB Pull ups (no butterfly)
15 Box Jump Overs (24″/20″)

*I believe that once you attain a skill, you should never loose it. While many still may be working towards a kipping pull up, for those of us who have surpassed the kip and moved on to a butterfly pull up, it’s not only important that we maintain the skill of the regular kip, but also give our shoulders a break every once in awhile from the butterfly pull up. Today we stick strictly to the kipping pull up and not butterfly. 

55+ RX
5 PC (105#/85#)
10 Kipping CTB Pull ups (No butterfly)
15 box jump overs (24″/20″)

ENDURANCE CLASS
For Time
100/70 Calorie Assault Bike

Workout 18.1

RX

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks (50#/35#)
14/12-cal. row

55+ 

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (35#/20#)
14/12-cal. row

ENDURANCE WOD 

EMOM 18 MIN

Minute 1: Sled push @ BW on turf

Minute 2: DB Burpee box step up (50#/35#) [24″/20″]

Minute 3: Assault Bike (goal is to maintain a constant  RPM for all 6 rounds +-5 RPMS)