Thursday 11-17-16

"Fight Gone Bad"

3 Rounds 

1 min Wall Balls (20# @ 10'/14# @ 9')

1 min SDHP (75#/55#)

1 min box Jumps (20" for both men and women)

1 min push press (75#/55#)

1 min row for calories 

1 min rest 

Daniel. 

Wednesday 11-16-16

For Time 

Run 1 mile 

50 Kipping HSPU's 

75 KBS (80#/62#)

Run 1 mile 

CRCF Snap Backs.

Tuesday 11-15-16

13.2 

AMRAP 10 MIN

5 Shoulder to Overhead (115#/75#)

10 DL 

15 Box Jumps (24"/20")

Monse & Lora. 

Monday 11-14-16

TEAMS OF 3 

AMRAP 20 MIN

15 Alternating Rope Climbs 

60 Alternating Power Cleans (185#/125#)

120 Alternating Burpees 

Eva.

Saturday 11-12-16

AMRAP 14 MIN

7 Muscle ups 

50 Wall Balls (20#/14#)

100 Double Unders 

Estevan.

Friday 11-11-16

Veterans day.... This day means so much to so many! Mothers, Fathers, Brothers, Sisters, Uncles, Aunts, Cousins all sharing a common respect for the less than 1% who have served this great country in so many different facets. From special forces operators, to doctors, pilots, and cooks, all serving a very important purpose in our fight to keep this country the best country in the world!!! 
Today we show our respect to ALL who have served this country and continue to fight for our right to freedom, opinion, and free speech. We give a little extra in today's workout to honor those brave enough to serve, fight, and sacrifice their own comforts for the greater good of America! 

"Jeremy"

AMRAP 4 MIN

5 Hanging Squat Snatch (elite 185#/125#, rx 135#/95#, scaled 95#/65#)

10 Bar Facing Burpees

Rest 2 Min

"Ben"

AMRAP 4 MIN

10 Power Cleans (elite 185#/125#, rx 135#/95#, scaled 95#/65#)

20 Pull ups

Rest 2 MIN

"Beau"

AMRAP 4 MIN

15 Box Jump Overs (elite & rx 24"/20", scaled 24"/20" step overs allowed)

30 Wall Balls (elite & rx 20#/14#, scaled 14#/8#)

His mustache went all the way out to here!!! I was beautiful!!! Join the movement bros! Grow your MO for the month of November to raise awareness for mens health. 

Thursday 11-10-16

AMRAP 12 MIN
30 Hang Power Clean (95#/65#)

20 push jerk (95#/65#)

200 M Run 

Then...

5 Sets 

20/14 Cal Assault Bike Sprints 

Rest no more than 3 minutes between sets. 

Still taking applications for our Jumpstart program. Finalists will be emailed by end of November for an interview before selecting our final 3 participants. Please email coastrangecrossfit@gmail.com to apply.
Include your name, age, 500 words or less why you should be selected, and a full body picture.