W.O.D.

Little things make a BIG difference

Coastside CrossFit – Class

Gymnastics

15 minutes to work your muscle up 1-5 repetitions

Metcon (No Measure)

Partner 16 Min EMOM YGIG

3 Burpees

6 Dumbell Snatch

12 Front squats

Accessorry

Lower Body Ball Mobility

Shoulder Banded Mobility

Nothing can stop you

Coastside CrossFit – Class

Metcon (3 Rounds for time)

3 seperate rounds:

50/40 cal row

40 box jumps

30 hspu

Accessorry

Nordics

3×5

Impossible is just an opinion

Coastside CrossFit – Class

Weightlifting

12 Min Emom

3 Squat Snatches every minute

Metcon (Time)

10 x Sprints 1:1

15 KB Swings

5 Burpee Box Jump Over

10 Pull Ups
Score is slowest round minus fastest round

The right time is right now!

Coastside CrossFit – Class

Weightlifting

Jerk Techniques-NOT for load

Shoulder Mobility

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Success is a decision, not a gift.

Coastside CrossFit – Class

Metcon (No Measure)

With a Partner Complete:

Buy in

Grace – 30 Clean and Jerks

20 Min AMRAP

2 Muscle Ups

10 Barbell Lunges

200m Run

Cash Out

Isabel – 30 Snatches