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Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds. Men: 185-lb. squat, 36-in. box Women: 125-lb. squat, 30-in. box 55+ RX Men: 135 lb and 24" box with step down Women: 95 lb and 20" box with step down Scaling…

2018 09 19

Wednesday 9-19-18

By: Wes Piatt 0

Complete as many rounds as possible in 20 minutes of: 5 snatches 3 muscle-ups Men: 95 lb. Women: 65 lb. Scaling Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken.…

2018 09 18

Tuesday 9-18-18

By: Wes Piatt 0

TEAMS OF 3 Row 12,000m *Break up into 500m splits each Scaling This is a longer-duration workout. Intermediate & 55+ RX athletes do not need to scale this, but newer athletes may want to reduce the distance. Beginner Option TEAMS OF 3 Row 9,000m

2018 09 17

Monday 9-17-18

By: Wes Piatt 0

3 rounds for time of: 800-meter run 25 toes-to-bars 25 deadlifts Men: 225 lb. Women: 155 lb. Scaling This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than…

2018 09 16

Saturday 9-15-18

By: Wes Piatt 0

UNRAVEL WOD 6 Rounds 46 Double unders 7 Hang Power Cleans (155#/105#) 4 Front Squats 1 Shoulder to OH THE FACTS: 6 Years old - Average age for a child diagnosed with cancer 46 - Number of children diagnosed with cancer per day 7- Nymber of chilren the DIE PER…

2018 09 14

Friday 9-14-18

By: Wes Piatt 0

Front squat 10-10-10-10-10 reps Scroll for scaling options. Post loads to comments. Scaling Athletes at all skill levels can perform 10-rep lifts. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

2018 09 13

Thursday 9-13-18

By: Wes Piatt 0

Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots Men: 24-inch box, 20-lb. ball Women: 20-inch box, 14-lb. ball 55+ RX 5 Rounds for time 400 meter run 20 box jumps with a step down (20" for both) 20 wall balls (14/10)Scaling This workout…

2018 09 12

Wednesday 9-12-18

By: Wes Piatt 0

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for…

2018 09 11

Tuesday 9-11-18

By: Wes Piatt 0

Patriot's Day 343 Second AMRAP (5:43) 3 strict HSPU's 4 strict pull-ups *Every SECOND of this workout represents 1 firefighter lost during the attacks on 9-11. Don't WASTE A SINGLE SECOND!!!! Pay respects for every single soul, by fighting during every second of this workout! 55+ RX 3 Hand Release…

2018 09 10

SUGAR!

By: Wes Piatt 0

[embed]https://youtu.be/aB7f-FoZ3Mk[/embed] Sugar. We all know it's bad, but why? And more importantly, what can we do about it. This week, Coaches Brett, Britt, and Wes sit down to discuss the effects of excess sugar, how it's hidden in our food, why it's not your fault that you crave the stuff,…

2018 09 10

Coast Range CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

Experienced CrossFitter