Tuesday 3-1-16

EMOM 12 MIN

1 Snatch 

- Increase weight every minute for 12 minutes.  Start at a weight that will set you up for a PR attempt at the 12th min.  If you fail during the minute, take one minute off, decrease the weight to something you know you can hit until the 12 minutes are up. 

Rest 2 min 

AMRAP 8 MIN

3 Snatches (@ 80% of heaviest weight hit during part A)

3/2 muscle ups 

Doris, Cheryl, Jenna 

Monday 2-29-16

3 Rounds (5 min cap)
15 KBS (53#/35#)
10 Box Jumps

Rest 2 Min

3 Rounds (5 min cap)
200 Meter Run
15 KBS (53#/35#)

Rest 2 Min

3 Rounds (5 min cap)
15 KBS (53#/35#)
10 Box Jumps

Grizzy.

Saturday 2-27-16

16.1 

RX & RX Teens (16-17)

AMRAP 20 MIN

25' OH Walking Lunge (95#/65#)

8 Bar facing burpees

25' OH Walking Lunge

8 CTB Pull ups

Scaled adults & scaled teens 

AMRAP 20 MIN

25' Front Rack Lunge (45#/35#)

8 Bar Facing Burpees 

25' Front Rack walking lunge

8 Jumping Pull ups (pull up bar is 6" above head)

RX Teen (14-15)

25' OH walking Lunge (65#/45#)

8 Bar facing burpees

25' OH Walking lunge 

8 Pull ups

RX Masters (55+)

AMRAP 20 MIN

25' OH Walking Lunge (65#/45#)

8 Bar facing burpees

25' OH Walking Lunge

8 Pull ups

Masters Scaled (55+)

25' Walking lunge

8 bar facing burpees

25' walking lunge

8 jumping pull ups 

Friday 2-26-16

For Time
100 Double unders
50 Wall Balls (20#/14#)
80 Double unders
40 Wall Balls
60 Double unders
30 Wall Balls
40 Double unders
20 Wall Balls
20 Double unders
10 Wall Balls

16.1 Announcement.  See everyone next week :) 

Thursday 2-25-16

6pm class will have the first crack at 16.1 tonight! All other classes will do the following workout.  Please come by to watch the announcement tonight at 5pm and cheer on those doing the workout at 6pm! 

Triple Tabata (12 min total)

20 seconds max KBS (53#/35#)

Rest 10 Seconds 

20 seconds max Push up

Rest 10 seconds 

20 seconds max Air Squat 

Rest 10 Seconds 

Score is average over all 8 rounds.  Take total reps combined over 8 rounds and divide by 8. This is your score. 

Sarah and Gabby.
Still not sure if you want to do the open? Come tonight and watch everyone give it their all and be inspired!
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Wednesday 2-24-16

AMRAP 12 MIN

5 Box Jump Overs (24"/20")

10 Toes 2 Bar

5 OHS (135#/95#)

Will & Kylie. If that face doesn't make you want to sign up for the open.... I don't know what to say. Here's the link encase you change your mind ;) https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Tuesday 2-23-16

30-20-10 (15 min cap) 
HSPU
Alternating DB Power Snatch (75#/55#)
Run 200 meters

Then...

Teams of 3 for time
3 Rounds each (9 rounds total for a team of 3)
250 Meter Row

KayRee. The open starts Thursday!!!! Go sign up here https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Monday 2-22-16

5 Rounds (10 min cap) 
10 DB Hanging Squat Cleans (55#/35#)
5 Bar Muscle ups

Then....

EMOM 10 MIN
5 Burpee Box Jump overs (24"/20")

This Thursday will be the first open workout of 2016!!!! Come watch the live announcement with us and help cheer on those doing it first during the 6pm class.  If you haven't registered yet follow this link and sign up! https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Saturday 2-20-16

3 Rounds (5 Min Cap)
10 Pull ups
100 M Sprint
10 OH ALT Lunges (45#/25#)

Rest 2 min

3 Rounds (5 Min Cap)
10 Plate Ground to Overhead (45#/25#)
100 M sprint
10 HSPU's

Rest 2 min

Establish a 10RM Strict Press

Brittany.

Friday 2-19-16

Teams of 3

AMRAP 20 MIN

Row 100 Meters 

4 Alternating Stone to shoulder (team picks weight, moderate, not heavy)

8 BJ Overs (24"/20")

- Each athlete starts on one of the 3 stations.  

- Once athlete one completes 100 meter row they will move onto 4 Alternating Stone over Shoulder (SOS), however they may not start the Stone over Shoulder until athlete 2 has finished their reps.  

- Athlete 2 will go onto the box jump overs once they have finished the SOS, however they may not start the box jump overs until athlete 3 has finished their reps.  

- Athlete 3 goes from box jump overs to row.  

- Score it total number of meters rowed.

K.O., Brittany, Javi.

Thursday 2-18-16

7 Rounds
7 Right arm DB squat snatch (55#/35#)
25 Double unders
7 Left arm DB squat snatch (55#/35#)

Sawyer during last years open.

Wednesday 2-17-16

EMOM 12 MIN

ODD: 10 KBS (53#/35#)

EVEN: 200 M sprint

Coach Brittany 

Tuesday 2-16-16

For Time

100 Push press (75#/55#)

100 Air squats 

100 push ups

Run 1 mile

Priorities. 

Monday 2-15-16

AMRAP 12 MIN
5 Toes to Bar
10 Hang power Cleans (135#/95#)
15 Burpees over the bar

Then...

Establish a 1RM DL

We will be screening open workout 16.1 next Thursday at 5pm!!! Come on out and watch the announcement with us, then cheer on those who will throw down first at the 6pm class!!

Saturday 2-13-16

"Jennifer"

5 Rounds for time

2 Thrusters (185#/130#)

12 Bar Facing Burpees

14 Deadlifts (185#/130#)

17 box jumps (24"/20")

The Kranz family have 5 children including Jennifer.

Jennifer passed on 2-14-17.

She was on Hospice for 17 days.

Today we remember this hero! 

Friday 2-12-16

EMOM 18 MIN
ODD: 10 Russian KBS (80#/62#)
EVEN: 5 Strict Ring Dips

Tomorrow we remember this beautiful face! Everyone is welcome to attend our Hero WOD "JLK" tomorrow at 9am. You are forever in our hearts Jennifer! 

Thursday 2-11-16

5 Rounds for total reps 
1 min of back squats (from ground, you pick weight. Suggested is 225#/155#)

Rest 1 min 

1 min Rope climbs

Rest 1 min 

1 min Cal Row

Rest 1 min 

Have you signed up for the open? If not, get on it!! Follow this link and get ready to show off your fitness https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Wednesday 2-10-16

AMRAP 16 MIN
50 Shoulder to OH (95#/65#)
50 BJ Overs (24"/20")
50 Burpees

If your pull ups and toes to bar aren't where you want them to be, this is the seminar to attend! Email Coastrangecrossfit@gmail.com to reserve your spot. $25 per participant. 

Tuesday 1-9-15

"Amanda"

9-7-5

Muscle up 

Squat Snatch (135#/95#)

Then...

5 Sets

Max Strict pull ups (minimum of 10)

Max strict push ups

Rest 1 min between sets 

Scott.

Monday 1-8-16

With an 18 min running clock 

AMRAP 8 Min
21 Front Squats (95#/65#)
15 Burpees over the bar
9 Toes to Bar

Then...

10 Min to establish a 1RM Clean

Martha.

Saturday 2-6-16

"Badger"

3 Rounds

30 Squat Cleans (95#/65#)

30 Pull ups

800 M Run

Tom and Diane watching the open announcement. 

Friday 2-5-15

Gymnastics Skills
3 sets
30 second handstand
30 second arch hold
30 second hollow hold
30 second L-Hang

Then...

EMOM 30 MIN
Min 1: Row Max Calories
Min 2: Box Jumps
Min 3: ALT DB Snatch (Pick weight, but should be unbroken for min)
Min 4: Wall Walk

Sawyer and Tom.

Thursday 2-4-16

"15.4"

AMRAP 8 MIN

3 HSPU's

3 Cleans (185#/125#)

6 HSPU's

3 Cleans 

9 HSPU's

3 Cleans 

12 HSPU's

3 Cleans 

15 HSPU's

6 Cleans 

18 HSPU's

6 Cleans .... 

Marty and Tom during last years open. 

Wednesday 2-3-16

Gymnastics Skills
3 Sets
3 reps of 1 kip  + 1 toes to bar

Then...

3 sets
10 seconds ring support hold
10 seconds ring dip hold



5 Rounds

10 Power snatches (95#/65#)

15 Pull ups 

20 Thrusters (95#/65#)

Jenny and Josh during last years open :)

Tuesday 2-2-16

"Karen"

For time

150 Wall Balls (20#/14#)

Then...

5 Sets

5 Weighted push ups (as heavy as possible)

Junior taking his fitness outside.