Category: W.O.D.

Coastside CrossFit – Class

Squat Clean

Coastside CrossFit – Class

Metcon (Time)

3 Rounds

600m Run

9 Bar Muscle Ups

15 Burpees

21 Box Jumps

Coastside CrossFit – Class

Metcon (AMRAP – Reps)

2 Minute Machine Output

2 Minute Rest

2 Minute DB Snatch

2 Minute Rest

2 Minute Machine Output

2 Minute Rest

2 Minute DB C&J

2 Minute Rest

2 Minute Max Pull Ups

2 Minute Rest

2 Minute Machine Output

2 Minute Rest

Coastside CrossFit – Class

Metcon (No Measure)

35 Minute Clock

*No Set Rounds*

10 Heavy KB Swings

5 Bench Press

10 Sandbag Cleans

5 Bench Press

Coastside CrossFit – Class

Rowe (AMRAP – Rounds and Reps)

3x 6 Minute Rounds With 6 Minutes Rest:

AMRAP

3 Back Squats @70%

6 Dips

9 Burpee Over Paralette

Coastside CrossFit – Class

Metcon (AMRAP – Rounds and Reps)

25 Min Amrap

YGIG on each movement

15 Hang Clean and Jerk

12 Toes to Bar

15 machine Cals

Coastside CrossFit – Class

Gymnastics

Metcon (No Measure)

24 Min EMOM

1 – Handstand Walk

2 – Peg Board/Rope Climb

3- Dumbell Snatch

Coastside CrossFit – Class

Metcon (No Measure)

Every 7 Minutes for 5 Rounds

500m Run

5RM Overhead Squat

Metcon (Time)

Block Run

Overhead Squat

Coastside CrossFit – Class

GWOD 1 (Time)

25-20-15-10-5

HSPU

Hollow Rock

Ring Push Up

Superman Rock

Coastside CrossFit – Class

Hang Power Snatch (5-5-5-5-5)

Bench Press (5-5-5-5-5)