Coast Range CrossFit

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)

2018 OPEN ANNOUNCEMENT

AMRAP 8 MIN
100 M Farmers Walk
200 M Run
3 Rope climbs
*You pick weight, but it should
challenge you.

55+ RX = Same

Then…

10 Minutes to practice
Ring Mucle up
*Coaches will lead you through a
progression to help you work on
getting a muscle up. If you already
have a muscle up, this 10 minutes
should not be spent trying to get
as MANY as you can, it should be
spent getting as many PERFECT
reps as you can.

ENDURANCE WOD 

Every 4 minutes for 12 minutes

800 M run

Rest 5 Min, then….

EMOM 8 MIN

100 M max effort Sprint

“Jennifer”

Back 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 WOD

AMRAP 2 MIN: Max Double unders

AMRAP 3 MIN: Max Calorie Bike

AMRAP 4 MIN: Max distance run (200 m shuttles)

AMRAP 5 MIN: Max rounds of “Cindy”

AMRAP 4 MIN: Max distance run (200’s)

AMRAP 3 MIN: Max calorie Bike

AMRAP 2 MIN: Max double unders

*The goal of this workout is to pace appropriately to get the same or better score on the second time around. Be smart and don’t come out too fast. Spend some time before, calculating goals on each piece then stick to a plan. Don’t just go through the workout blindly. 

For example: I would like to hit 200+ DU’s on each round knowing that I can do 100 doulbe unders in 55 seconds if I don’t trip up. 

I would like to hit 60 calories on the bike, knowing that 20 calories a minute is challenging but not 100% effort. 

I would like to hit 900+ meters on the run. A moderate effort 200 is about 45 seconds for me, so this is do-able, but not to lofty of a goal, knowing that i’ll be in a bit of a deficit at this point in the workout. 

I would like to push myself to get 10+ rounds on CINDY. This is going to be a challenge at this point of the workout, but that’s what CrossFit is for. To challenge ourselves. 

Come join us tomorrow at 5pm to watch 18.1 revealed! BYOB

“DT”
5 Rounds
12 DL (155#/105#)
9 HPC
6 PJ
In honor of USAF SSgt Timothy P. Davis, 28,
who was killed on Feburary, 20 2009 supporting operations in OEF
when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

ENDURANCE WOD

EMOM 20 MIN ODD: 20/14 Cal Row

EVEN: 10 Rower facing burpees

George Washington
2 Rounds
22 Wall Balls (30#/20#)
32 pull ups
12 Power Snatches (135#/95#)
14 Ring dips
99 Double unders

George Washington was Born 2-32-1732 and passed on 12-14-1799

ENDURANCE WOD 

20 Rounds

5 Push ups

10 Cal Bike

“JENNIFER”
5 Rounds for time
2 Thrusters (185#/130#)
12 Bar facing burpees
14 Deadlifts (185#/130#)
17 Box Jumps (24″/20″)

5 – The Kranz family has 5 children including Jennifer
2/12/14 – The date Jennifer passed
17 – The number of days Jennifer was on Hospice.

TABATA (16 minutes )
20 sec: Max Box Jump Overs (24″/20″)
10 sec rest
20 sec: Max KB Swings (70#/53#)
10 sec rest
20 sec: Max Cal Row
10 sec rest
20 sec: Max SDHP (75#/55#)
10 sec rest

55+ RX
TABATA (16 minutes )
20 sec: Max Box Jumps with step down (20″/14″)
10 sec rest
20 sec: Max KB Swings (53#/35#)
10 sec rest
20 sec: Max Cal Row
10 sec rest
20 sec: Max SDHP (55#/35#)
10 sec rest

ENDURANCE CLASS
“JONES” (ROW)
For Time
200 M
400 M
600 M
800 M
1000 M
*After each set perform 10 burpees over rower + 200m sprint

Coast Range offers supervised childcare for almost all our classes! Only $20 a month for UNLIMITED childcare. $15 for each additional child. 

ARMAP 20 MIN
10 Burpees over DB
25′ R-arm OH Walking lunge (50#/35#)
10 ALT DB Snatches
25′ L-arm OH Walking lunge
10 HSPU’s

55+ RX
AMRAP 17 MIN
10 Burpees over DB
25′ R-arm OH Walking lunge (35#/25#)
10 ALT DB Snatches
25′ L-arm OH Walking lunge
5 kick up to handstands

ENDURANCE CLASS
3 Rounds (24 minutes total with last 3:15 rest)
Run
30 sec moderate
60 sec FAST
30 sec moderate
2 minutes easy
60 sec moderate
45 sec FAST
60 sec moderate
2:45 sec easy
REST 3:15 Sec

Who’s going to be the fittest “couple” in the gym after this years OPEN? 

For Time
9-7-5
Hang Squat Clean @ 60% of your 1RM Squat Clean
*You may rest in between sets, however, if you put the bar down
at any point during a set you must run 400 m as a penalty.

55+ RX
Same

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

Do your wrists hurt when you front squat? The problem is VERY RARELY the wrist, but the lat that is holding us back. Open up those lats and watch your wrist pain go away!