Category: W.O.D.

Coastside CrossFit – Class

Metcon (Calories)

30 Minutes With a buddy

10 Rounds YGIG

3 Strict Press

6 Power Snatch

9 Burpee over Bar

12 Box Jumps

*in remaining time max cals*

Coastside CrossFit – Class

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Front Squat

Pull Up

Coastside CrossFit – Class

21 Days of Pull Ups

Metcon (Weight)

In Pairs

7 Min AMRAP

500m Run

In remaining time max back squats

7 Min AMRAP

500m Run

In remaining time max push press

7 Min AMRAP

500m Run

In remaining time max devils press

Score = weight x reps

Coastside CrossFit – Class

Metcon (No Measure)

STRONGMAN CIRCUIT

Coastside CrossFit – Class

Metcon (Weight)

For total Kg across 3 lifts

1 Snatch

– Kg

3 Snatches

– kg

5 Snatches

Coastside CrossFit – Class

Metcon (No Measure)

10 Rounds

Partner A

2 Minute Steady State Machine

Partner B

1 Round

1 Rope Climb

5 Hspu

10 Pistols

Coastside CrossFit – Class

SID Q.1 (Time)

30 Shouder to Overhead

15 Bar Burpees

30 Front Squats

15 Bar Burpees

30 Thrusters

15 Bar Burpees

Weighted Pull-ups

Coastside CrossFit – Class

Metcon (5 Rounds for time)

5 Rounds

5 Rep Max Dip

10 DB Clusters

20 Overhead DB Lunges

200m Odd Object Run

21 Days of Pull Ups (3x max chin over bar hold )

Coastside CrossFit – Class

21 Days of Pull Ups

Metcon (Weight)

In 2 Minutes

1 Clean

Take away weight

3 Cleans

Take away weight

5 Cleans

Coastside CrossFit – Class

Pull-ups

Metcon (Time)

10 Min time cap

21-15-9

KB snatch

Box Jump

10 min time cap

21-15-9

Barbell snatch

Burpee