Coast Range CrossFit

AMRAP 12 MIN

25 pull-ups
50-cal. row
100 overhead squats (45# both male and female)
50 box jumps (24″/20″)
25 pull-ups

ENDURANCE CLASS 

ROW

2000 Meter
Rest for 4:00
400 Meter
Rest for 4:00
1000 Meter
Rest for 4:00
400 Meter
Rest for 4:00
1200 Meter max effort

*All efforts are around 80% of your maximum effort, except for the final 1200m row. This is a max effort, but be smart and don’t blow up too early!

For this week’s podcast, please follow this LINK to subscribe to the podcast on Itunes.

4 Rounds 

25 ALT DB Snatch (55#/35#)
25 CTB Pull-ups
25 Box Jump (24″/20″)

Establish a 1RM 

Clean & Jerk

ENDURANCE CLASS 

2 Sets
Run 600 Meter fast
Rest for 2:00
1 Set
Sprint 300 Meter
Rest for 00:02:00
2 Sets
Run 500 Meter fast
Rest for 00:02:00
1 Set
Sprint 200 Meter
Rest for 2:00
2 Sets
Run 400 Meter fast
Rest for 2:00
1 Set
Sprint 150 Meter

Teams of 2 

For Time 

Row 2K [500m each]

100 bar facing burpees [10 each]

50 Front Squats (185#/125#) [5 each]

ENDURANCE CLASS

8 ROUNDS

20 Seconds Max effort Assault Bike

1 min Rest

Establish a 1RM 

Snatch

ENDURANCE CLASS

10 SETS

50 M SPRINT!!!!

Rest as needed between sets

FOR TIME 

50 Wall Balls (20# @  10′ / 14# @ 9′)
15 power cleans (135#/95#)
50 Wall Balls
12 power cleans (185#/135#)
50 Wall Balls
9 power cleans (225#/155#)

ENDURANCE CLASS

Run 600 Meter fast
Rest for 3:00
Sprint 200 Meter
Rest @ 2:00
Run 500 Meter fast
Rest @ 3:00
Sprint 200 Meter
Rest @ 2:00
Sprint 200 Meter
Rest @ 00:15
Sprint 200 Meter

“And right over here, in this corner, is where you’ll die a little.” 

10 Rounds 

12 HSPU (6″/4″)
10 Burpee Box Jumps (24″/20″)
8 Deadlifts (315#/225#)

ENDURANCE CLASS

EMOM 30 MIN

Min 1: Max Calorie AB

Min 2: Max Rounds: 50 Double unders + 10 jumping alternating lunges

Min 3: Max Calorie Row

• Thank you, Coast Rangers from all of us!
• Programming this week.
• Q&A with Britt and Wes this Saturday, 1 pm on FB Live.
• Next nutrition challenge January 8th!

“That looks like it hurts….. But not enough!”

No open gym today. 9am class only!

AMRAP 10 MIN

20 pull ups

20 push ups

20 Air Squats

10 CTB pull ups

10 Kipping HSPUs

10 Back Squats (135#/95#)

5 Bar Muscle ups

5 SHSPUs

5 Thrusters (135#/95#)

We are open for open gym today. 10am -12:30pm.

Here is a workout you can do if you’d like 🙂

AMRAP 14 MIN

20 ALT DB Snatches (55#/35#)

2 Rope Climbs

200 M Run

HAPPY THANKSGIVING!!!

We are closed today, but hope you enjoy your day with friends and family. All of us coaches are so thankful for everyone at Coast Range.

Love,

Megan, Wes, Brittany, Reed, Adelina, Brett, Michaela, Jojo, and Ruca!