Tuesday 8-9-16

AMRAP 14 MIN

200 Meter Run

1 Legless Rope climb 

Then...

Shoulder press

5 X 3 @ 65%

Coming to Coast Range August 28th. Get those double unders finally dialed in by the best coaches in the world when it comes to the jump rope. $50 for seminar without a custom jump rope and $85 for seminar with custom jump rope. Follow link to sign up today. https://rxdoubleunderclinics.webconnex.com/crc

Monday 8-8-16

EMOM 20 MIN

ODD: 15 KBS (70#/53#)

Even: 15 Box Jumps (24"/20")

Meet Richie! 

Saturday 8-6-16

"Deck of Cards"
Number represents repetitions
Suit represents the movement

Hearts = Sit ups
Diamonds = Goblet Squats (53#/35#)
Spades = KBS (53#/35#)
Clubs = Burpees
Jokers = 100 meter sprint

Entire class completes one card at a time until making it through full deck.
Score is total time to get through the deck.

7 days! RSVP to coastrangecrossfit@gmail.com if you haven't already :) 

Friday 8-5-16

12-9-6-3
Alternating DB Power Snatch  (100#/75#)
Strict HSPU

Then...

7 X 3 @ 75%
1 power snatch + 1 OHS + 1 Snatch (2 second pause in the bottom of each)

Congrats to these two beautiful people on their marriage! 

Thursday 8-4-16

EMOM 5 MIN
15/12 Calorie Row

Rest 1 min 

EMOM 5 MIN
10 Stone over shoulder (Moderately heavy weight. Should finish around 40 seconds each round)

Rest 1 min 

EMOM 5 MIN 
15/12 Toes 2 Bar

August 13th

Wednesday 8-3-16

EMOM 16 MIN

Min 1: 60 Double Unders

Min 2: 25 Push ups

Min 3: 200 Meter Sprint

Min 4: Max CTB Pull ups

Then...

Deadlift

5 X 1 @ 80%

Still taking pre orders. Email us at coastrangecrossfit@gmail.com to reserve yours today. 

Tuesday 8-2-16

"Nancy"
5 Rounds
400 Meter Run
15 OHS (95#/65#)

Then...

Push Jerk 

3 X 3 @ 80%

Coming to Coast Range August 28th. Finally get those Double Unders and get rid of the whip marks. To sign up click on the following link https://rxdoubleunderclinics.webconnex.com/crc