Month: April 2019

Coastside CrossFit – Class

She Complex

Palmer (Time)

9-12-15

Hang Power Snatch

B.O.B

Coastside CrossFit – Class

Spurgeon (Time)

3km Run

50 Wall Balls

5 Rope Climbs

40 Wall Balls

4 Rope Climbs

30 Wall Balls

3 Rope Climbs

20 Wall Balls

2 Rope Climbs

10 Wall Balls

1 Rope Climb

Coastside CrossFit – Class

Butler (AMRAP – Reps)

4×4 Mnute Rounds

9 TTB

15 Box Step Overs

21 KB Swings

*in te remaining time max bar muscle ups*

Coastside CrossFit – Class

Spencer (Weight)

In 15 Minutes

Find a 3RM Back Squat

In 15 Minutes

Find a 6RM Back Squat

In 15 Minutes

Find a 9RM Back Squat

Coastside CrossFit – Class

Weightlifting

1 High Hang Snatch

1 Hang Snatch

1 Low Hang Snatch

1 Snatch Balance

Metcon (AMRAP – Reps)

7 Minute Amrap

Dumbell Cluster

*everytime you break 1 rope climb*

Coastside CrossFit – Class

SMURPH (Time)

In Teams of 3

1 Mile Team Run

150 Pull Ups

275 Push Ups

400 Air Squats + KB Swings

1 Mile Run

*each time you swap athlete, one team member eats a mini egg before you can restart*

Coastside CrossFit – Class

Weightlifting

2 High Hang Cleans

2 Hang Cleans

2 Low Hang Cleans

Hawker (Time)

In Partner

60-40-20

Hang Cleans

Burpee Over Bar

Coastside CrossFit – Class

Work A Weakness

Metcon (No Measure)

12 Front Rack Step Ups

9 Strcit Toes to Bar

Max set of Double Unders

Double-Unders

Coastside CrossFit – Class

3 Strict Press, 2 Push Jerks, 1 Split Jerk (Total Weight)

Strict Jerk Press (1 Rep Max)
Push Jerk (1 Rep Max)
Split Jerk (1 Rep Max)

Repeat

Coastside CrossFit – Class

Farewell (AMRAP – Rounds and Reps)

IN PARTNERS

5 Minute Cindy AMRAP

5 Minute Cal AMRAP

x3