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For Time (15 min cap) 30 Sandbag Squats 150/100lbs 15 Muscle Ups 20 Sandbag Squats 10 Muscle Ups 10 Sandbag Squats 5 Muscle Ups INTERMEDIATE / 55+ RX 100#/80# 9-7-5 Bar Muscle ups BEGINNER 50#/30# Banded strict pull ups

2019 04 30

Tuesday 4-30-19

By: Wes Piatt 0

RE-TEST (April 1, 2019) Max UB Strict Pull ups THEN... Granite Games WOD #4 12MIN AMRAP 40 Double Unders *2 Double KB Deadlift (53lbs./35lbs.) *2 Double KB Front Squat (53lbs./35lbs.) *2 Double KB Hang to Overhead (53lbs./35lbs.) *Increase reps by 2 every round (2-4-6-8-10...) **The hang to OH can be…

2019 04 29

Monday 4-29-19

By: Wes Piatt 0

Manion Seven rounds for time Run 400 meters 29 Back Squats (135#/95#) First Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy…

2019 04 28

Saturday 4-27-19

By: Wes Piatt 0

Run 1 mile Rest 3 min Row 1K Rest 3 min Bike 100/70 Cals INTERMEDIATE / 55+ RX SAME BEGINNER SAME, BUT CAP AT 30 MIN

2019 04 26

Friday 4-26-19

By: Wes Piatt 0

For Time 45 Thrusters (135#/95#) 45 CTB Pull ups Then... 3 sets 10 single leg KB or DB RDLs each leg 10 single arm KB or DB strict high pulls INTERMEDIATE / 55+ RX 95#/65# BEGINNER 45#/35# JUMPING PULL UPS

2019 04 25

Thursday 4-25-19

By: Wes Piatt 0

For time 30 sandbag cleans (150#/100#) Rest as needed, but no longer than 5 min For time 100 burpees INTERMEDIATE / 55+ RX For time 30 sandbag cleans (100#/80#) Rest as needed, but no longer than 5 min For time 100 burpees BEGINNER For time 30 sandbag cleans (80#/50#) Rest…

2019 04 24

Wednesday 4-24-19

By: Wes Piatt 0

5 Rounds 6 TNG C&J (135#/95#) 50 Double unders *Immediately asses a 5 BFB penalty if C&J are not unbroken before moving on with the workout INTERMEDIATE / 55+ RX 5 Rounds 6 TNG C&J (95#/65#) 50 Double unders *Immediately asses a 5 BFB penalty if C&J are not unbroken…

2019 04 23

Tuesday 4-23-19

By: Wes Piatt 0

21-18-15-12-9-6-3 HSPU OHS (95#/65#) INTERMEDIATE / 55+RX 21-18-15-12-9-6-3 Barbell strict press (75#/55#) OHS (75#/65#) Beginner 21-15-9 HR Push up OHS (45#/35#)

2019 04 22

Monday 4-22-19

By: Wes Piatt 0

Tillman 7 Rounds of: 7 Deadlifts 315/225 lbs 200m Sprint 15 Pull-Ups 45 Second Rest This WOD originated with CrossFit Football and is named after and done in honor of NFL star Pat Tillman who left the Arizona Cardinal of the NFL to serve in the Army in 2002. He joined the…

2019 04 21

Saturday 4-20-19

By: Wes Piatt 0

For max Reps AMRAP 2 MIN (6 min total) 200m sprint + MAX Round 1: Power Snatches (95#/65#) Round 2: Lateral Box Jump Overs (24"/20") Round 3: Ring Muscle ups REST 3 MIN REPEAT AMRAP 2 MIN (6 min total) 200m sprint + MAX Round 1: Power Snatches (95#/65#) Round…

2019 04 19

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

Experienced CrossFitter