Friday 4-1-16

AMRAP 60 Minutes 

Air Squats

April Fools! The real workout is below... :)


10 Min to Establish a 10RMPush Press

Rest 2 Min
EMOM 16 MINODD: 12 Burpees
EVEN: 3 Touch and Go Power Snatches (155#/105#)

Thursday 3-31-16

TEAMS OF 2

10 min to establish a 1RM 
Bear Complex

Then...

For Time
100 Deadlifts (bear complex weight)
200 Toes to Bar

Then...

For Time
100 Cal Row
50 Double Russian KBS + Hang squat clean

* Each partner will have their own barbell for the complex and the deadlifts.
* All three workouts are done with a running clock of 30 min. No rest in between.
* EMOM athletes will switch back and forth between moments until the work is completed.
* Score is total weight lifted in the Bear complex and Total time to complete.

Junior teaching the finer points of the Deadlift. 

Wednesday 3-30-16

4 Rounds (10 min time cap) 

10 Power Cleans (135#/95#)

20 Toes To Bar

Rest 2 min 

AMRAP 5 MIN

100 Double Unders 

20 Push Press (135#/95#) 

Patty.

Tuesday 3-29-16

Establish a 10rm Back Squat

McKenna 

Monday 3-28-16

AMRAP 20 MIN
2 Strict Pull ups
4 Kettlebell Swings (70#/53#)
6 Box Jumps ( 24"/20")

God Bless America.

Friday 3-25-16

TBD

Thursday 3-24-16

Teams of 3

AMRAP 6 Min 

250 Meter row

15 DB Thrusters (45#/30#)

Kenny

Wednesday 3-23-16

AMRAP 5 MIN

Buy in - 200 Meter Sprint

30 Burpees 

30 KBS (53#/35#)

Max Box Jump Overs (24"/20")

Rest 2 Min 

AMRAP 5 MIN

Buy in - 200 Meter Sprint

30 Burpees 

30 KBS (53#/35#)

Max Box Jump Overs (24"/20")

Rest 5 Min 

EMOM 10 MIN

5 Strict Pull ups

5 Strict Ring Dips 

Dana. 

Tuesday 3-22-16

In Teams of 2

60 Clean and Jerks (135#/95#)

60 Power Snatches (135#/95#)

Korey.

Monday 3-21-16

"Lynne"
5 Rounds [for max reps]
Bodyweight Bench press max reps
Max pull ups

Scott. 

Saturday 3-19-16

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups 

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
 

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.
 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Friday 3-18-16

"Helen" (12 Min Cap)
3 Rounds
400 M run
21 KBS (53#/35#)
12 Pull ups

Thursday 3-17-16

All classes except the 6pm class which will be doing 16.4

Teams of 2

AMRAP 6 MIN

Max 4 cone shuttle sprints

*Partner will hold (35#/25#) Dumbbells overhead while other partner completes the 4 cone shuttle sprint.  

*Athletes may not start their 4 cone shuttle sprint until other Athlete has dumbbells overhead and locked out.

*Teams score is total number of completed 4 cone shuttle sprints + 1 rep for each cone on last round.  

Thursday nights festivities 

Wednesday 3-16-16

EMOM 20 MIN

Odd: 10 Burpees

Even: 3 Tng Power Snatch (155#/105#)

Rob crushing our 10am bootcamp class. 

Tuesday 3-15-16

“DT” (10 Min Cap)

5 Rounds for time

12 DL (155#/105#)

9 HPC

6 Push Jerks

Then…

Push Press [same weight across all sets]

5 X 10

CrossFit Mom! 

Monday 3-14-16

3 Rounds (6 min cap)

20 Unbroken Wall Balls (20#/14#)

10 Box Jump Overs (24”/20”)

Rest 2 Min

3 Rounds (6 min cap)

20 Unbroken Back Squats [taken from ground] (95#/65#)

10 Box Jump overs

* 200 meter penalty run every time ball is dropped or back squat is put down during workout.

Don't forget to submit your 16.3 scores today before 5pm!!!

Saturday 3-12-16

16.3

Friday 3-11-16

"ANNIE"

50-40-30-20-10

Double under

Sit up

Then...

5-5-5-5-5

Front Squat [ascending in weight to a 5rm]

Patty and Lisa. Mimosas and Sunday food prep.  

Thursday 3-10-16

Our 6pm class will be doing 16.3.  All other classes will be doing the following workout.  

Remember, our designated times to do the OPEN Workout are Thursday nights at 6pm and Saturday mornings at 9am. If you cannot attend either of these two times (which we highly encourage to build commradery and community within the gym) and need to do it during one of our other classes, be sure to have a judge ahead of time.  The regular programming for Friday's classes will take precedence over the OPEN workouts and coaches are not responsible for helping judge or teach the movements of the OPEN Workouts.  If you have any questions, please email us at coastrangecrossfit@gmail.com :) 

Double Tabata (8 min total)

Push press (75#/55#)

Lateral barbell jump over 

Alex learning proper technique when cutting in the kitchen. CORE 2 EXTREMITY!!!! 

Wednesday 3-9-16

AMRAP 6 MIN

1+2 / 2+4 / 3+6 / 4+8 etc.... Continue until the 6 min is up

Double Dumbbell Power Snatch (35#/25#)

Dumbbell Thruster (35#/25#)

REST 3 MIN

EMOM 8 MIN

5 HSPUS

* These can be strict or kipping. 

* Work on the efficiency of the movement. Where are your hands placed in relation to the wall. Creating a tri-pod position with the head and hands. Working on the Open standards of the handstand pushup (flexing feet to reach tape line on wall)

* Feel free to measure out the OPEN standards and place a tape mark on the wall to help with getting ready for the possibility of HSPU's coming up in the OPEN soon.  

* Scale down the number of reps every minute so you get a minimum of 35 seconds rest every round.  

* DO NOT hang out on head for more than a couple seconds.  This is not the place to rest and is not safe on the neck.  Come of the wall, shake it out, then kick back up. 

* This is meant to be a skill session more than a strength session. Spend 8 minutes developing the finer skills of the HSPU. 

* If you cannot perform a HSPU, the following scaling options are applied:

1) 30 second HS Hold to a slow lower to headstand. 

2) 2 Wall walks every min (go as high as you can, hold for 10 seconds, then WALK back down)

Our Paleo Zone cooking seminar was a HUGE hit! Thank you to everyone who joined us :)

Tuesday 3-8-16

5-5-5-5-5 
Bench Press [ascending in weight to a 5rm]
Strict Chin Up

- Superset the two movements. So you perform 5 bench press immediately into 5 strict chip ups.  Rest as needed but no longer than 2 min between sets. 
- Scale using a jumping chin over bar into a slow 5 second eccentric negative chin up. 

Then...

Air Squat Test

* AMRAP 60 Seconds of as many air squats as possible! 
* You will first weigh in, then take your bodyweight X number of reps completed in the 60 seconds X 2.  This will give you your power output.  

Our last air squat test. Can you beat your previous POWER OUTPUT?

Monday 3-7-16

5 Rounds for Time
10 DL (225#/155#)
20 Pull ups
30 Wall balls

Saturday 3-5-16

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

16.2

Friday 3-4-16

21-18-16-14-12-10
Kettlebell swing (70#/53#)
Row for Calories

Where would you put yourself on this curve?

Thursday 3-3-16

Teams of 2
AMRAP 8 MIN
10 Power Cleans (95#/65#)
30 Double unders (10 double under attempts if you don't have double unders.  No singles!)

- Alternate back and forth as partners.  Use one bar.

5:30am getting after it! 

Wednesday 3-2-16

TEAMS OF 2 

4 Laps around building (relay style, one at a time for 4 total laps)

100 Thrusters (75#/55#) (Sets of 10 Unbroken each) 

4 Laps around building (relay style, but athlete who didn't go first last time will go first this time)

140 Burpees (alternating 1 and 1 for all 140 reps)

4 Laps around building (relay style, first athlete) 

200 Wall Balls (sets of 10 unbroken each. Ball may NOT hit the ground, if it does run a 100 meter penalty with your med ball.) 

Our Brother from Arkansas, Bill!