Saturday 2-28-15

OPEN WOD 15.1

This is why we do the open!

Friday 2-27-15

3 Rounds

10 OHS (95#/65#)

20 Double unders

Rest 1 Min

3 Rounds

5 OHS (135#/95#)

20 Double unders

Rest 1 min

3 Rounds

3 OHS (165#/105#)

20 Double unders 

If you did the open workout last night, this is how you felt after......

Thursday 2-26-15

***Tonight at 5pm we will be screening Open Workout #1, then your first chance to do the workout will happen at the 6pm class.  We will re-do the workout on Saturday at 9am as well.  

5 Sets
10 med ball push ups
5 toes to bar

Then...

AMRAP 6 min
5 burpees
10 jumping alternating lunges
15 CTB Pull ups

Wednesday 2-25-15

10 Rounds
200 Meter Sprint
10 push press (95#/65#)
Rest 1 min

***Score is total time including rest

Tuesday 2-24-15

5 Sets
10 shoulder taps (alternating)
1 max distance broad jump [keep track of distance and try to increase each round]
*Find someone and compete with them on this!

Then...

AMRAP 20 min
1 power snatch (185#/130#)
2 Strict HSPU's [scale with 2 push ups and 2 kick ups to handstand against wall]
3 KB Swings (80#/62#) [1 step up from what you normally use]

Monday 2-23-15

"Death by Clean and Jerk"
Min 1: 1 Clean and Jerk (135#/95#)

Last time we did "Death by Clean & Jerk".  LETS GET IT!!!

Min 2: 2 Clean and Jerks
Min 3: 3 Clean and Jerks
*Continue adding 1 rep every min until you can no longer complete the rxd reps within the min

Saturday 2-21-15

Establish a 1RM Clean and Jerk

   

Friday 2-20-15

5 Sets

1 Rope climb (efficiency is what we are after, not speed.  Use your legs not your arms, try new wraps, etc)

10 inchworms (reach as far out in front of shoulders and hold hollow position for 3 seconds before inching feet back to hands)

EMOM 20 MIN (ALTERNATING MOVEMENTS EACH MIN)

10 KB Swings (70#/53#)

1 - four cone shuttle sprint (15’ apart)

True intensity is where the results are hidden.  When was the last time you took yourself past your limits?

Thursday 2-19-15

“DT”

5 rounds

12 DL (155#/105#)

9 Hang power clean

6 Push Jerks

Last time we did "DT".  Time to repeat and beat!

Wednesday 2-18-15

5 Sets

5 Strict HSPU’s (scale with 5 Strict DB Press)

10 Alternating pistols

Then...

FOR TIME:

1 Lap around Building

10 Pull ups

20 Wall Balls (20/14)

30 Box Jumps (24/20)

40 Sit ups

50 Double unders

40 Sit ups

30 Box Jumps

20 Wall balls

10 Pull ups

1 lap around building 

Work, kids, social life, and daily stressors are all things that can keep our fitness from being a top priority.  Tonight we answer why this should be at the top of your list and how to prioritize to make this happen.  Q&A starts tonight at 7pm and all are welcome to attend for free. See you tonight!

Tuesday 2-17-15

AMRAP 5 Min

21 Push Press (95#/65#)

5 Mu’s

REST 2 MIN

AMRAP 5 Min

15 Hang Power Snatch (95#/65#)

3 Mu’s

REST 2 MIN

AMRAP 5 Min

9 Squat Snatch (95#/65#)

1 Mu 

The mental side of CrossFit.  What keeps you from progressing to where you want to be? We all have road blocks that prevent us from reaching our ultimate goals, but every road block can be moved.  Find out some tricks to pushing past your own road blocks this Wednesday at 7pm.  

Monday 2-16-15

5 Sets

10 Triple unders (scale with DU’s)

3 muscle ups (use toughest progression and work on building confidence in the movement)

In Teams of 2

5 Rounds

6 Pause Back squats, taken from the ground.  (225/135)

3 Burpees (15 total each round) 

At the bottom of each back squat Partner 1 will pause until partner 2 completes 3 burpees. 

You may not take bar off back until you have completed all 6 back squats with the pause in the bottom and your partner has completed all 15  burpees (3 at the bottom of each back squat) 

We will be holding our Q&A with Wes, this Wednesday night at 7pm. The session will last no more than an hour and will cover topics related to nutrition, sleep, hydration, supplementation, preparation for competition or sport and a time for open floor questions.  This is a great opportunity to get any questions answered before the Open starts next week.  Everyone is welcome to join and the cost is FREE FOR ALL! Email coastrangecrossfit@gmail.com for any questions.