Coast Range CrossFit

For Time
14-13-12-11-10-9-8-7-6-5
Thurster (135#/95#)
Assault Bike or Row for Calories (RX is assualt bike, but first come first serve)

ENDURANCE CLASS
ROW 5 K

For Time
100 Double unders
100 KB Swings (53#/35#)
80 double unders
80 box jump overs (24″/20″)
60 double unders
60 push ups

Endurance CLASS
Run 1 mile
100 sanbag/DBall over shoulder (100#/80#)
Run 1 mile

16.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

ENDURANCE CLASS
“Flight Simulator”
Complete for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

AMRAP 18 MIN
20 T2B
40 kipping HSPU’s
60 wall balls (20#/14#)
Run 400 M

ENDURANCE CLASS
4 rounds for time of:
Run 400 meters
50 squats

15 min to work up to a max
1 power clean + 5 push press

REST 2 MIN… Then…

AMRAP 8 MIN
5 Bar Facing Burpees
10 Deadlifts (with heaviest weight used
for complex above)

ENDURANCE CLASS
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Death By Power Snatch (Cap at 10 minutes)
EMOM for as long as possible: 5 PS (135#/95#)

REST 2 MIN

Death By Burpee Box Jump Over (Cap at 10 minutes)
EMOM for as long as possible: 10 BBJO’s (24″/20″)

ENDURANCE CLASS
For Time
200/150 Calorie row
*Every 3 minutes perform
5 pull ups
10 push ups
15 air squats

4 Rounds
1 minute: Max HSPU’s
1 minute: Max Kettlebell swings (53#/35#)
1 minute: Max calorie Assault Bike
1 minute: REST

ENDURANCE CLASS
For Time
60/40 Calorie Assault Bike
50 Air Squats
40 Sit ups
30 Push ups
20 Pull ups
10 Burpees

“FRAN”
21-15-9
Thruster (95#/65#)
Pull up

ENDURANCE CLASS
EMOM until failure
1: Burpee
2: Row
3: Bike
4: Rest
*Start at 8 calories (reps for the burpees) and go up to 20
by 1’s. If you make it to 20 your done. If you fail to finish
the round of 20, add up the unfinished calories and subtract
it from the overall total. You must then complete that number
of burpees.

EMOM 12 MIN
1 Back Squat ascending

Rest 3 min

AMRAP 11 Min (Teams of 2)
Row 20/14 Calories
100 Double Unders

ENDURANCE CLASS
For Time

100/70 Calorie Assault Bike

*EMOM 1 Rope Climb