3 Rounds
AMRAP 2 MIN
20/14 Calorie Assault Bike
MAX Rounds of
30 Double unders
9 Thrusters (95#/65#)
REST 2 MIN
********NO ENDURANCE CLASS TODAY********
2017 11 21
AMRAP 12 MIN
10 PC (115#/85#)
20 Bar Facing Burpees
ENDURANCE CLASS
EMOM 30 MIN
ODD: 200 M Sprints
EVEN: 1 Round of “Cindy”
2017 11 20
AMRAP 20
3 HSPUs
6 T2B
12 KBS (70#/53#)
ENDURANCE CLASS
EMOM 20 MIN
1: Max Calorie Bike
2: Max Calorie Row
- Thanksgiving week schedule
- Friendsgiving re-cap
- New nutrition video up this week, with live Q&A on instagram
- This podcast is on iTunes. Please subscribe!
2017 11 19
“WITTMAN”
7 Rounds For Time
15 KBS (53#/35#)
15 PC (95#/65#)
15 Box Jumps (24″/20″)
2017 11 17
CRCF Threshold TEST
EMOM for as long as possible
ODD: 17 Thrusters (75#/55#)
EVEN: 15 bar facing burpees
ENDURANCE CLASS
Run
2 Rounds
500M fast
500M slow
400M fast
400M slow
300M fast
300M slow
200M fast
200M slow
100M fast
100M slow
REST 5 MIN
*We encourage you to bring a watch with you to the endurance classes. This will help you with pacing on workout like today and should be a main piece of equipment you have with you at every endurance class.
2017 11 16
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
ENDURANCE CLASS
For Time
“Triple 3”
Row 3,000 M
300 double unders
Run 3 miles
2017 11 15
“HALL”
5 Rounds
3 PC (225#/155#)
200 m sprint
20 KB snatches (53#/35#) (10 each arm)
REST 2 MIN
ENDURANCE CLASS
Teams of 4
Row 10,000 meters
*Break up meters however you’d like to accomplish the task as quickly as possible.
2017 11 14
“NANCY”
5 Rounds
Run 400 meters
15 OHS (95#/65#)
ENDURANCE CLASS
RUN
4 X 800M FAST, but not Sprint
2 minutes rest between sets
REST 5 MIN
4 X 200M Sprint!
2 minutes rest between sets
2017 11 13
Re-Test week… Time to see how much better you’ve gotten from 5 weeks ago!
“ANGIE”
For Time
100 pull-ups
100 push-ups
100 sit-ups
100 squats
ENDURANCE CLASS
6 Rounds [1 min on 30 seconds rest]
50 double unders + Max BJ Overs (24″/20″)
*Score is total BJ overs
Rest 5 Min
Row
6 rounds [1 min on, 30 seconds rest]
Take two scores for this workout:
(1) combined meters from rounds 1 and 2;
and (2) Total of all meters combined.
This week’s podcast covers:
- Friendsgiving RSVP’s need to be in by no later than Monday!
- Our Thanksgiving week class schedule.
- Testing week is upon us. Be sure to keep the workout the same.
- A quick tip to help you start your day.
- The podcast is now on ITUNES!!!! Search “Coast Range CrossFit” on itunes, under podcasts, and subscribe to get these every week on your ITUNES. Please leave a 5 star rating and a comment on tips you would like to hear from me 🙂
2017 11 12
“Holleyman”
30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-Ups
1 Power Clean (225#/155#)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Matt & Soto
2017 11 10