Saturday 10-31-15

9am Class ONLY today.  We will be heading up immediately after class to Fremont to support those competitors doing the Fall Brawl.  No open gym today.

"Halloween Madness"

AMRAP 12 MIN

10 Front Squats (135#/95#)

31 Double Unders

15 SDHP's (135#/95#)

Friday 10-30-15

"Diane"

21-15-9

DL (225#/95#)

HSPU

Thursday 10-29-15

For Time (30 min cap)
Run 1 mile.  Every 60 Seconds perform 12 jumping air squats

Rest 5 MIN

Run 1 mile.  Every 60 Seconds perform 12 jumping alternating lunges

Rest 5 min 

Run 1 mile.  Every 60 Seconds perform 12 broad jumps.

*Record 3 separate times for each mile.  

Wednesday 10-28-15

3 Rounds

10 Hanging Power Snatches (115#/85#)

10 Box Jump overs (24"/20")

10 Toes 2 Bar

Tuesday 10-27-15

21-18-15-12-9-6-3

Wall Ball (20#/14#)

Burpee

Double Under 

Monday 10-26-15

AMRAP 20 MIN
2 Clean & Jerks (165#/115#)
4 Overhead Squats (165#/115#)
1 Rounds of Cindy [5 pull ups, 10 push ups, 15 air squats]

Saturday 10-24-15

"Grace"

For time

30 Clean and Jerks (135#/95#)

Todays the DAY!!! Time to save the BOOBIES!!!! Come out, throw down, eat, drink and support the BOOBS! I think we can all get behind that, so bring someone with you as well!

Friday 10-23-15

4 Rounds
50 Double unders
10 CTB Pull ups
5 Power Snatches (135#/95#)

November 5th CrossFit HQ is realeasing the workout for the first annual CrossFit Liftoff online Competition.  The competition will be a combination of one CrossFit workout, a Clean & Jerk, and a Snatch.  Coast Range will be bringing back its FRIDAY NIGHT LIGHTS on November 6th for the Liftoff WOD.  Then on Saturday November 7th Coast Range will host it's first EVER weightlifting meet.  More details to come soon, but for now please head to https://games.crossfit.com/cf/login?returnTo=%2Fliftoff%2Fliftoff&flow=liftoff and sign up!!! This is gonna be FUN!!!

Thursday 10-22-15

For Total time (30 Min Cap)

Sprint 200 m

rest 60 seconds

Sprint 600 M

rest 90 sec

Sprint 200 M

rest 60 seconds 

Sprint 400 M

rest 90 seconds

Sprint 200 M

rest 60 seconds

Sprint 400 M

rest 90 seconds

Sprint 200 M

rest 60 seconds

Sprint 600 M

rest 90 seconds

Sprint 200 M

Wednesday 10-21-15

AMRAP 5 MIN
10 Thrusters (95#/65#)
20 KBS (53#/35#)
10 Burpee BJ (24"/20")

Rest 3 Min

AMRAP 5 MIN
10 Thrusters (95#/65#)
20 KBS (53#/35#)
10 Burpee BJ (24"/20")

This Saturday @ 9am is our Barbells for Boobs event! Please head to https://fundraise.barbellsforboobs.org/fundraise/team?ftid=60724 to donate, and remember our other goal of bringing one person with you that doesn't do CrossFit now to the event.  Lets show the Gilroy Community what amazing things CrossFit does for those around the world! BBQ and Beers will be out :) 

Tuesday 10-20-15

"Bambi"
EMOM 12 MIN
ODD: Row 200 M/150M + Max DL (315#/225#)
Even: Rest

*Score is total DL's.  
*Assault Bike do 13/7 Cal
*Regular AD 20/14 Cal

Previous attempts at Bambi.  Remember to choose same loading as previous attempt to measure progress. 

Monday 10-19-15

FOR TIME
100 Push Press (135#/95#)
*Every time you drop the bar run 200 m

Last attempt at 100 PP For Time.  Please be sure to use exact loading as last attempt to measure progress. 

Saturday 10-17-15

For Time

Row 1000 m

Then...

Find a 1RM FS

Last two 1,000 m rows and last 1RM FS.

Friday 10-16-15

"Tyler"

5 Rounds

7 Mu's

21 SDHP (95#/65#)

Katrina

Thursday 10-15-15

EMOM 12 min
25 double unders + 5 DL (295#/205)

Barbell Rodeo STUDS!!!

Wednesday 10-14-15

10 Min to Establish a
3 RM BENCH PRESS

Then...

AMRAP 10 MIN
5 Strict Def HSPU's (6"/4")
3PC (245#/155#)

Last performed on 9-9-15.  Time to PR!

Tuesday 10-13-15

"Karen"
FOR TIME
150 Wall Balls(20#/14#)

Tom

Monday 10-12-15

EMOM (until failure)

Min. 1: 1 Power Clean (135#/95#), 1 Chest to Bar, 1 Burpee
Min. 2: 2 Power Cleans (135#/95#), 2 Chest to Bars, 2 Burpees
Min. 3: 3 Power Cleans (135#/95#), 3 Chest to Bars, 3 Burpees
Min. 4: 4 Power Cleans (135#/95#), 4 Chest to Bars, 4 Burpees
Min. 5: 5 Power Cleans (135#/95#), 5 Chest to Bars, 5 Burpees
Etc...

Saturday 10-10-15

15.4

AMRAP 8 MIN (185#/125#)

HSPU + CLEAN

3+3

6+3

9+3

12+6

15+6

18+6

21+9…..

Friday 10-9-15

3 Rounds
20 Thrusters (115#/85#)
5 Bar MU's
10 Box Jump Overs (24"/20")

Thursday 10-8-15

Teams of 2
Run 3 Miles

The 3 miles will be run as follows with one athlete working at a time and one resting.
*8 sets of 400 meter relay runs between you and your partner
*8 sets of 200 meter relay runs between you and your partner 

Wednesday 10-7-15

"Nancy"

5 Rounds

400 M Run

15 OHS (95#/65#)

Tuesday 10-6-15

For Time

100 C&J (95#/65#)

*Every 3 min perform 1 round of Cindy

Monday 10-5-15

"Fight Gone Bad"
3 Rounds (1 min at each station)
Wall Ball (20#/14#)
SDHP (75#/55#)
Box Jump (20" for all)
Push Press (75#/55#)
Row for Calories
Rest 1 min 

Saturday 10-3-15

FOR TIME

100 DB Power Snatches (95#/55#)

*EMOM perform 3 burpees 

Friday 10-2-15

"Jackie"

Row 1000 Meters

50 Thrusters (45#/35#)

30 Pull ups