Coast Range CrossFit

“ANGIE”

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

55+ RX
For Time
70 pull ups
70 push ups
70 sit ups
70 Air Squats

Beginner
30 Tough ring rows
30 ring push ups
30 sit ups
30 perfect air squats

Establish a 1RM
Back Squat

Every 3 Min X 15 Min
15 Thrusters + 5 BFB (95#/65#)

INT/ 55+ RX
75#/55#

Beginner
45#/35#

****Modify reps to something you can
do in under 45 seconds. Every round SHOULD NOT
be unbroken, but the first 3-5 round absolutely should.
Weight should not be the limiting factor. Fitness should
be…..

*****If you end up falling behind, lower weight until you
can complete the requested amount of work within the
3 minute window. For some this may mean 15 air squats
and 5 knee pushups every 3 minutes. That’s FINE!
What’s not fine is trying to go to heavy and not getting
the intent of the workout.

TEAMS of 2
EOD 136 MEMORIAL WORKOUT
FOR TIME
66 Front Squats (135#/95#)
66 KB Swings (70#/53#)
16 Burpees over partner
400M Run
66 Hang Power Cleans (135#/95#)
66 Single arm KB push press (70#/53#
16 Burpees over partner
400M Run
66 CTB Pull ups
66 Box Jumps (30″/24″)
16 Burpees over partner
400M Run
66 Push ups
66 Barbell Rows (135#/95#)
16 Burpees over partner
400M Run

*RX is with a 20#/14# vest

INT / 55+ RX
95#/65# Barbell
53#/35# KB
24″/20″ Box

Beginner
45#/35# Barbell
35#/18# KB
20″ Box
200m Run

*This is a workout our member Irvings son, Parker does with his EOD squadron every year. Parker will be deploying within the month to protect this country! Let’s show him what we do! This is parker in the picture representing Gilroy!

For time
500m Row

Then…

Find a 1RM Complex
Deadlift
Hang Squat Clean
Front Squat
Shoulder to Overhead

INT / 55+ RX
SAME

Beginner
SAME

***RETEST FROM AUGUST 2ND***

Establish a New
20 RM Back Squat

INT / 55+ RX
SAME

Beginner
Spend 20 minutes working on
a technically perfect back squat.
Work up in weight, but stop when mechanics
stop.

If you did this back on August 2nd, try to beat your weight,
but only if your mechanics are there!

5 Rounds
AMRAP 2 MIN
5 bar facing burpees + 10 Hang power cleans + Max double unders
(135#/95#)
REST 2 MIN

INT / 55+ RX
95#/65#

Beginner
45#/35#
single unders

EMOM 30 MIN
1: Forward plate push on turf
2. Assault Bike for calories
3: Sandbag or DBall over shoulder (HEAVY)
4. Row for Calories
5: Tire Flip (HEAVY)
6: REST

*Work consistently at each station for 45 seconds then take 15 seconds to jog to next modality and get started on the top of the minute.
*If needed, share the tire to either pass back and forth to a teammate of relatively the  same strength as you, or team up and flip a heavier tire together each time.

INT / 55+ RX
SAME

Beginner
SAME

“Grace”
For time
30 C&J (135#/95#)

Then…

3 sets at a steady pace
10/7 cal bike or 15/10 cal row
20 tough ring push ups
30 sec side plank each side

INT / 55+ RX
95#/65#

Beginner
15 perfect clean & Jerks (45#/35#)

A HUGE THANK YOU  to everyone who attended our GILROY STRONG event after the shooting at the Garlic Festival. Myself, Megan, and Joey dropped off the notes everyone left, gift cards from Evo Prep meals, coffee from Rubel Roasting, and ten $100 gift certificates to Coast Range to the Gilroy Fire Department and Gilroy Police Department. We are so thankful to each and every one of you who came to show your support and those who wrote the heartfelt notes to our first responders. They were so happy to see how much the community cares about what they did! YOU GUYS ROCK! 

16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups

INT / 55+ RX
16 Minute AMRAP:
40 Alt DB Snatches (35, 20lb)
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Up

Beginner
16 min AMRAP
40 Alt DB Snatches (25#/15#)
40 Jumping Pull Ups
30 Burpees
30 Ring Rows
20 Burpees Box Step Ups
20 Ring Rows