Saturday 4-30-16

15 min to establish a 1RM

Hang Squat Clean + Front Squat + Split Jerk

Rest 1 Min

Then…

For Time

Run 1 Mile

Javi, The 2016 California Regionals are only 13 Days away! These guys have put their heart and sole into training and we are so excited to head down to Del Mar and cheer them on!! 

Friday 4-29-16

3 Rounds

15  Pull Ups

15 Ground 2 Overhead (95#/65#)

Rest 1 min

3 Rounds

10 CTB pull ups  

10 Ground 2 Overhead (115#/85#)

Rest 1 Min

3 Rounds

5 Bar Muscle Ups

5 Ground 2 Overhead (135#/95#)

Synchronized Wall Balls during our FNL event. 

Thursday 4-28-16

For Time

300 Wall Balls (20#/14#)

Daniel and Reed. 

Wednesday 4-27-16

For Time

10 Muscle ups

20 Clean & Jerks (135#/95#)

30 Box Jump Overs (30"/24")

FNL Event

Tuesday 4-26-16

“Lumberjack 20”

20 DL (275#/185#)

400 M Run

20 KBS (70#/53#)

400 M Run

20 OHS (115#/85#)

400 M Run

20 Burpees

400 M Run

20 CTB Pull ups

400 M Run

20 Box Jumps (24”/20”)

400 M Run

20 DB Hang Squat Cleans (45#/30#)

400 M Run

McKenna and K.O.

Monday 4-25-16

EMOM 20 MIN

MIN 1 & 2: 1 PC + 2 FS + 3 PJ (225#/155#)

MIN 3: 10 Burpees over the bar

Min 4 & 5: 1 PC + 2 FS + 3 PJ

MIN 6: 200 M Sprint

MIN 7 & 8: 1 PC + 2 FS + 3 PJ

MIN 9: 10 Burpees over the bar

MIN 10 & 11: 1 PC + 2 FS + 3 PJ

MIN 12: 200 M Sprint

MIN 13 & 14: 1 PC + 2 FS + 3 PJ

MIN 15: 10 Burpees over the bar

MIN 16 & 17: 1 PC + 2 FS + 3 PJ

MIN 18: 200 M Sprint

MIN 19 & 20: 1 PC + 2 FS + 3 PJ

Saturday 4-23-16

AMRAP 12 MIN

60 Double Unders 

5 Ring Push Ups

10 ALT DB Power Snatches (75#/55#)

Next Saturday is our nutrition seminar. We are excited to take participants through the what, why, and how of weight gain and weight loss.  Excited to see everyone! Please bring a pen and paper to take notes :) 

Friday 4-22-16

10 min to establish a 1RM Front Squat

Rest 2 min 

Then...

21-18-15-12-9-6-3 

Front Squat (75#/55#)

Shoulder to Overhead (75#/55#)

Bar Facing burpee

Tonight at 6pm is our Friday Night Lights event for our regional team studs! Our 4:30pm Class will be cancelled to help our coaches set up for our event.  The first scaled heat will go at 6pm sharp, so please show up around 5:30pm to go over details of the workout and warm up. Thank you everyone for coming out and helping our Regionals Team with their expenses :) 

Thursday 4-21-16

EMOM 20 MIN
ODD: 5 pull ups - 10 KBS (53#/35#) - 15 Air Squats
Even: 200 M Sprint

Throwback Thursday to our 2nd annual holiday party. 

Wednesday 4-20-16

For Time 
10 T2B
10 Box Jump Overs (24"/20")
10 T2B
10 Deadlifts (315#/225#)
10 T2B
10 Box Jump Overs (24"/20")
10 T2B
10 Power Cleans (225#/155#)
10 T2B
10 Box Jump Overs (24"/20")
10 T2B
10 Power Snatches (135#/85#)
10 T2B
10 Box Jump Overs (24"/20")
10 T2B
10 Thrusters (95#/65#)

#WCW Doris! 

Tuesday 4-19-16

10 min to establish a 1RM
Push Jerk

Rest 2 min

With a 15 min cap complete....

Death by Push Jerk (135#/95#)
1 push jerk first min.
2 push jerks second min.
3 push jerks third min..... Until failure.

*if you don't make it to the 15th minute, take 1 min rest and then start at the top of the next minute with 8 push jerks per minute until the time cap.

Monday 4-18-16

10 min. to establish 1RM Power Clean

Rest 2 min.

With a 15 min. cap complete...

Death by Power Clean (135#/95#)
1 Power clean first min.
2 Power cleans second min.
3 Power cleans third min.
4 Power cleans fourth min......until failure

* If you don't make it to the 15th minute, take 1 minute rest and then start at the top of the next minute with 8 power cleans per minute until the time cap.

Saturday 4-16-16

FOR TIME
400 Meter Run
2 Rope Climbs
20 KBS (80#/62#)
300 Meter Run
4 Rope Climbs
20 KBS (80#/62#)
200 Meter Run
6 Rope Climbs
20 KBS (80#/62#)

Tom.

Friday 4-15-16

"RANDY"

For Time

75 snatches (75#/55#)

Previous Randy. 

Thursday 4-14-16

Teams of 2

Row 10,000 meters in intervals of 500 meters.

Give all and there is no disappointment regardless of the outcome. 

Wednesday 4-13-16

"TYLER"

5 Rounds 

7 Muscle ups

21 SDHP (95#/65#)

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Tuesday 4-12-16

FOR TIME
30 Power Snatches (135#/95#)
30 OHS (135#/95#)
30 Clean & Jerks (135#/95#)

It's coming BACK!!! April 22nd at 6pm we will be holding a "Friday Night Lights"to help cover costs for our Regionals Team. Same sex teams of 2 with RX and Scaled divisions.  Entry fee is $20 and we will also have a raffle for a peg board and ply box that is being donated by our very own, Rami! All skill levels and people are welcome, so please tell your friends and lets raise some funds for our amazing Regionals Team!!!! 

Monday 4-11-16

"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

Andy.

Saturday 4-9-16

21-15-9-6-3
Strict HSPU
Front Squat (195#/125#)
T2B

What your food eats is just as important as what you eat.  Find out more about why you should care about grass fed or organic vs grain fed or normal farming practices at our nutrition seminar April 30th at 1pm.  Email coastrangecrossfit@gmail.com to reserve your spot today.  We are limiting the seminar to only 10 spots to be sure to give every athlete a personal experience. Only a couple spots left!!! 

Friday 4-8-16

AMRAP 8 MIN
1 C&J (225#/135#)
4 Push Ups

Rest 2 Min

ESTABLISH A 3RM
Dead Lift

Time for the Weekend! 

Thursday 4-7-16

EMOM 20 MIN

ODD: 2 Alternating Turkish Get ups (70#/53#)

EVEN: 60 M Farmers Carry (70#/53#)

Too often I get asked the question, "what supplement should I be taking?" Find out why supplements are NOT the answer and why food should be our fuel for health. Coast Range's April 30th Nutrition Seminar has only a few spots left! Email coastrangecrossfit@gmail.com  to reserve your spot. $50 per athlete. 

Wednesday 4-6-16

"Jackie"
Row 1,000 meters
50 Thrusters (45#/35#)
30 Pull ups

Rest 2 min

For Time
30 Burpee Ring Muscle ups

Ruca

Tuesday 4-5-16

AMRAP 7 MIN
30 Double Unders
10 Wall Balls (30#/20#)

Rest 3 Min 

EMOM 10 MIN
ODD: 200 M Sprint
EVEN: Max Back Squats (225#/155#)

Marty creating some horse power. 

Monday 4-4-15

20 Rounds for Time
5 SDHP (95#/65#)
3 ring dips

Saturday April 30th Coast Range will be hosting a nutrition seminar with Coaches Brittany and Wes.  $50 per participant and only 8 spots left.  The seminar will be tailored towards a personal approach to health and wellness. Email coastrangecrossfit@gmail.com to reserve your spot. 

Saturday 4-2-16

"Filthy Fifty"

50 Box Jumps (24"/20")

50 Jumping Pull ups

50 Kettlebell Swings (35#/26#)

50 Walking Lunges 

50 Knees to Elbow

50 Push Press (45#/35#)

50 Good Mornings (45#/35#)

50 Wall Balls (20#/14#)

50 Burpees 

50 Double Unders