Coast Range CrossFit

A) 3 Rounds
30 KB Swing (70#/53#)
30 T2B

B) Full ROMWOD

INT / 55+ RX
53#/35#
15 T2B

Beginner
20 KBS (35#/26#)
30 Sit ups

AMRAP 20 MIN
10 Single arm DB strict press (55#/35#) [each arm]
10 Strict Ring Dip
10 lateral burpees over DB

INT / 55+ RX
35#/25#

Beginner
25#/15#
Ring push ups

Our thoughts and prayers go out to the victims of this tragic event. This Saturday we will be hosting a community workout to help the families of those effected. No CrossFit experience will be necessary and donations are encouraged.

We will also have banners at the gym within the coming days that we would like all Coast Rangers to sign for the brave first responders who risked their lives to keep thousands safe.

If you can’t make it this Saturday we will have a jar on the front desk for donations as well.

“The Sword in the Stone”
10-9-8-7-6-5-4-3-2-1
Strict Pull up
Bent over Barbell Row (135#/95#)
Sumo DL High Pull (135#/95#)

INT / 55+
115#/75#

Beginner
Ring Rows
45#/35#

A) For time
1K ROW

then…

B) 3 sets
2 min plank hold (push ups position)
50 Russian Twists (20#/14#)

INT / 55+ RX
Same

Beginner
Same

FOR TIME
800m Run
60 Wall Balls (20#/14#)
50 T2B
40 Power Cleans (135#/95#)
30 Box Jumps (24″/20″)
20 CTB Pull ups
10 Man Makers (55#/35#)
*The man maker:
Push up
Row
Push up
Row
Squat clean Thruster

INT / 55+ RX
14#/10# WB
95#/65# PC
20″ BOX STEP UPS
35#/25# MAN MAKERS

BEGINNER
10#/6# WB
45#/35# HPC
20″ BOX STEP UP
BURPEE INSTEAD OF MAN MAKER

A) “DIANE”
21-15-9
Deadlift (225#/155#)
HSPU

INT / 55+ RX
155#/105#
5″ RISER ON HSPU

BEGINNER
75#/55#
HR PUSH UPS

B) Accumulate 2 minutes in a supinated
grip hang from a pull up bar

OVERHEAD SQUAT
2-2-2-2-2

INT / 55+ RX
SAME

BEGINNER
SAME

A) For max meters and calories
Run 5 minutes
rest 2 min
Row 5 min
rest 2 min
Assault bike 5 min

INT / 55+ RX
SAME

BEGINNER
SAME

B) Accumulate 2 minutes in a
supinated grip hang from a pull up bar

A) 10-9-8-7-6-5-4-3-2-1
Devils Press (55#/35#)
5-10-15-20-25-30-35-40-45-50
Sit up

INT / 55+ RX
35#/25#

BEGINNER
BURPEE & SIT UP

B) Accumulate 10 minutes in
the bottom of a squat

A) “JOSH”
For time
21 OHS (95#/65#)
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups

INT / 55+ RX
75#/55#
21-15-9 ON PULL UPS AS WELL

BEGINNER
45#/35#
RING ROWS

B) In the nex 24 hours
Have 3 different types of veggies