Snatch 3 X 1 @ 75% Then... AMRAP 6 MIN 10 PS (95#/65#) 20 sit ups ENDURANCE CLASS 10 Rounds 1 min Bike 1 min walking lunge 1 min farmers carry (70#/53#)
2017 12 04
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…
2017 12 03
4 Rounds 25 ALT DB Snatch (55#/35#) 25 CTB Pull-ups 25 Box Jump (24"/20") [embed]https://youtu.be/DlsdwYPQWhc[/embed]
2017 12 01
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…
2017 11 30
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
2017 11 29
Establish a 1RM Snatch ENDURANCE CLASS 10 SETS 50 M SPRINT!!!! Rest as needed between sets
2017 11 28
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…
2017 11 27
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 [audio mp3="https://coastrangecrossfit.com/wp-content/uploads/2017/11/November-27-2017.mp3"][/audio] Thank you, Coast Rangers from all of us!…
2017 11 26
[audio mp3="https://coastrangecrossfit.com/wp-content/uploads/2017/11/November-27-2017.mp3"][/audio] 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!
2017 11 26
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#)
2017 11 24