Month: July 2018

Coastside CrossFit – Class

Metcon (No Measure)

5 minutes – Row

5 Minutes – 40on 20off – BOB

5 minutes 20on 4off – Snatch

5 minutes – 10on 50off – Assault Bike

Coastside CrossFit – Class

Strict Press-Push Press-Push Jerk-Split Jerk (Total Weight)

Shoulder Press (1 Rep Max)

21-15-9

DB Thruster

Pull Up

Coastside CrossFit – Class

Metcon

Choose your Benchmark…

Coastside CrossFit – Class

Muscle-ups

Handstand Walk

Dryathlon (Calories)

1 Min Ski

1 Min Row

1 Min Assault Bike

Coastside CrossFit – Class

Weightlifting

One round of snatch DT

Metcon (AMRAP – Rounds and Reps)

24 Box Jumps

12 KB Snatches E/S

6 HSPU

Coastside CrossFit – Class

Metcon (No Measure)

7 Min AMRAP

200m Run

15 Pull Ups

–

7 Min AMRAP

200m Row

15 Dips

–

7 Min AMRAP

50 Double Unders

20 Pistols

Coastside CrossFit – Class

Choose Your Metcon (No Measure)

Coastside CrossFit – Class

Metcon (6 Rounds for time)

10 DB Hang Clean

10 DB Box Step Over

10 Toes To Bar

1 Legless Rop Climb

Coastside CrossFit – Class

Snatch

Clean

Coastside CrossFit – Class

Pause Back Squat

3 second pause

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*with a partner*