Saturday 6-8-13

In teams of 3-5

15 Min AMRAP

10 KB Swings
15 Air Squats
200 Meter Sprint

*The second the first teammate takes off for his/her sprint the next teammate will begin their KB Swings
** Rounds are scored when each individual on the team has completed one round

Then...

As Individuals

EMOM (every min on the min)
Odd Min: 15 Push ups
Even Min: 25 tuck jumps

* you will complete the rxd (prescribed) amount of reps and rest the remainder of the min.  HINT!!!! THE FASTER YOU GO, THE MORE REST YOU GET ;)

Friday 6-7-13

Push Press
5-5-5-5-5

Then...

4 Rounds
400 Meter Run
20 KB Swings (70#/53#)
10 HSPU's
5 DL (315#/225# or 58% of your 1RM)

Thursday 6-6-13

Front Squat
5-5-5-5-5

Then....

5 rounds
Max time L-Sit
Max time Handstand hold

Wednesday 6-5-13

Our next FREE WOD will be this Saturday, June 8th at 9:00 am at Coast Range CrossFit!  We are located behind Gilroy Health & Fitness (8540 Church St., Gilroy).  Parking will be on Pierce. St. in our separate lot, so please don't park in Gilroy H & F parking lot.  For those of you not competing in the Morgan Hill CrossFit Post Regional Redemption, we hope to see you Saturday morning!  Please support you local CrossFit community and stop by the competition to check it out after our WOD!

EMOM 15 MIN
3 SNATCH (185#/125#)

Then...

"Amanda"
9-7-5
Muscle up
Snatch (135#/95)

Tuesday 6-4-13

Deadlift
5-5-5-5-5

Then...

21-15-9
Deadlift  (315#/225#)
Box Jump (30"/24")

Monday 6-3-13

A big thank you to everyone who came out yesterday to Coast Range CrossFit's first WOD!  We had a great time and hope to see you all at the next one!

EMOM 15 min
3 power cleans (275#/205#)

Then...

10-9-8-7-6-5-4-3-2-1
Power clean (165#/105#)
Shoulder 2 overhead
Pull up

Sunday 6-2-13

Coast Range CrossFit's FIRST WORKOUT!!!!!!!!

In teams of 4 complete the following:
100 Burpees (15 Max at at time)
400 M Run (* With a KB )
200 Summo Deadlift High Pull's with KB (15 Max at a time)
400 M Run (* With KB )
300 Air Squats (15 Max at a time)

* Only one teammate is allowed to work at a time until the team reaches the required number of reps.
** During the entire workout the teams Kettle Bell MAY NOT be placed on the ground.  It must be held
*** During the run, the teammate with the KB is in front and will pass of to the next person in line as needed
**** If at any point during the workout the KB is placed on the ground it is a team penalty of 10 Burpees which will be done at the end of the workout