Coast Range CrossFit

For Time
50-40-30-20-10
Alternating pistol
Wall Ball (20# @ 10′ /14# @ 9′)
Double under

55+ RX
5 Rounds for time
20 ALT Pistols
20 Wall Balls (14#/ @ 10′ / 10# @ 9′)
20 double unders

ENDURANCE CLASS
“Assault 150”
50 burpees
30/20 Cal Bike
40 burpees
30/20 cal bike
30 burpees
30/20 cal bike
20 burpees
30/20 cal bike
10 burpees
30/20 cal bike

The open starts next Thursday. Have you signed up?

17.5
10 rounds for time of:
9 thrusters (95/65)
35 double-unders

55+ RX
10 rounds for time of:
9 thrusters (65/45)
35 double-unders

Coming to the end of our fourth week. Do you have your grocery shopping list set and more importantly, are you incorporating more veggies into your plan as the weeks go on. It’s not ALL about the macros, those micros are pretty important as well! (don’t mind that IPA in the background!) #balance 

AMRAP 5 MIN
10 DL (185#/125#)
5 Muscle ups

REST 3 MIN

AMRAP 5 MIN
10 Power Cleans (155#/105#)
5 Strict HSPU’s

REST 3 MIN

AMRAP 5 MIN
10 OHS (135#/95#)
5 Bar Facing Burpees

55+ Masters RX
AMRAP 5 MIN
10 DL (115#/85#)
5 CTB Pull ups

REST 3 MIN

AMRAP 5 MIN
10 Power Cleans (95#/65#)
5 Strict HSPU’s

REST 3 MIN

AMRAP 5 MIN
10 OHS (65#/45#)
5 Bar Facing Burpees

ENDURANCE CLASS
Assault Bike

EMOM 32 MIN
1 min @ 50/40 RPM
1 min @ 60/50 RPM
1 min @ 70/60 RPM
1 min easy but still on bike

Coaches development. At our gym… It’s more like i’m the one who learns from them! 

AMRAP 15 MIN
20 OH Walking Lunges (45#/35#)
2 Rope climbs

55+ RX

AMRAP 15 MIN
20 OH Walking Lunges (35#/15#)
1 Rope climb

ENDURANCE CLASS
“Run the mountain”
200 M ON 100 m easy jog
300 M ON 100 m easy jog
400 M ON 100 m easy jog
600 M ON 100 m easy jog
400 M ON 100 m easy jog
300 M ON 100 m easy jog
200 M ON 100 m easy jog
*The goal of this workout is to keep your
heart rate no higher than 180 – your age and
no lower than 170 – your age. For example
a 25 year old male would want his heart rate
to stay between 155bpm & 145bpm.

Throwback Thursday to this CUTENESS!!!

For Time
27-21-15-9
DB Thrusters (50#/35#)
Knees to Elbow

55+ RX
27-21-15-9
DB Thrusters (35#/25#)
Knee raises past parallel

Endurance Class
5 Sets
10 push ups
10 pull ups
10 air squats
Rest 30 Seconds
250 m row sprint
Rest 3 min

Raise your hand if you LOVE the new gym?!?!?!

4 Rounds
1 minute to complete 20/14 Calorie Row
REST 1 MIN
1 minute to complete 15 burpee box jump overs (24″/20″)
REST 1 MIN
1 minute to complete 20 ALT DB PS (50#/35#)
REST 1 MIN

55+ RX
4 Rounds
1 minute to complete 16/11 Calorie Row
REST 1 MIN
1 minute to complete 10 burpee box step ups (24″/20″)
REST 1 MIN
1 minute to complete 20 ALT DB PS (35#/25#)
REST 1 MIN

ENDURANCE CLASS
Assault Bike (34 minutes total)

3 Rounds:

5 Sets: 30 sec easy, 30 sec mod, 30 sec HARD, 30 sec easy

Rest 2 minutes between rounds

Wanna make your shoulder mobility CRAP and end up like a hunchback later in life….? Than hold your phone like this and add 59.4 lbs to your head. 

AMRAP 15 MIN
30 Double unders
20 Wall Balls (20#/14#)
10 CTB Pull ups

55+ RX
AMRAP 12 MIN
30 Double unders
20 wall balls (14#/10#)
10 pull ups

ENDURANCE CLASS
6 Sets
Sprint 200 M
jog 100 m
Sprint 200 M
Jog 100 m
Rest 1 min

Sunday’s are for Meal Prep! Week 4 of our nutrition challenge kicks off today. That means we are only 2 weeks away from the finish line! Stay strong team, and keep at it. You won’t be disappointed you did, but you will be disappointed if you don’t. 

“sometimes gagsters just gotta bang hammers”
For time
10 strict pull ups
20 HSPU’s
30 OHS (athlete picks weight)
40 jumping lunges
500 m run
60 KB Swings (53#/35#)
70 DL (same bar)
80 arm haulers
90 Sit ups
100 double unders
90 sit ups
80 arm haulers
70 DL
60 KBS (53#/35#)
500 m run
40 jumping lunges
30 OHS
20 HSPU’s
10 strict pull ups

Find a 5RM
Deadlift

ENDURANCE
Every 2 minutes for as long as possible
1 round of cindy + 100 m sprint

“Coast Range Mile”

1 mile farmers carry (80#/62#)

*5 burpees first 400m – 4 burpees second 400 m – 3 burpees third 400 m – 2 burpees last 400 m 

ENDURANCE
AB Lactic Test
4 Rounds
4 min on 1 min off
*Enter this into the custom interval screen.
Take the athletes bodyweight in kg and divide it by their
average wattage at the end.
Anything above a 4 is BEST MODE!