The WOD's

WOD: Thursday

WOD: Thursday

A. Muscle Snatch + Power Snatch + Full Snatch
*Build in weight on all three movements. Discard the Muscle Snatch and then the Power Snatch when they become limiting and continue to a heavy single.

B. Death by Power Snatch
*Your choice for weight. Aim to complete the round of 10.
*Reps must be touch and go.

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WOD: Wednesday

A. Back Squat 9-9-9

B. Ascend for 8 min:
5 Toes to Kettlebell
15 Double-unders
10 Toes to Kettlebell
30 Double-unders
15 Toes to Kettlebell
45 Double-unders
20 Toes to Kettlebell
60 Double-unders
25 Toes to Kettlebell
75 Double-unders
*Keep incrementing the T2KB by 5 and the double-unders by 15 until cut off.

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WOD: Tuesday

Three rounds for reps:
1 min. Wall Ball 9/6kg
1 min. Power Clean 40/30kg
1 min. Lunge 20/15kg
1 min. Push Press 40/30kg
1 min. Ball Slam 12/9kg
1 min. Rest

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WOD: Monday

A. Choose 1 of the following:
1. EMOM x 10: Pull-ups/Muscle-ups
2. 5 sets max reps: Pull-ups/Muscle-ups
3. 100 Pull-ups/30 Muscle-ups

B. For time: 100 Kettlebell Swings
*5 Burpees at the start of each minute.

WOD: Saturday

WOD: Saturday

“16.2″
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans
Stop at 20 minutes.

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WOD: Friday

A. Bench Press 10-10-10-10
*Use the heaviest weight possible for each set.

B. Gymnastic Practice
*Parallette progressions.

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WOD: Thursday

Three rounds for time of:
30 Ring Rows (feet elevated)
30 Power Clean 50/35kg
Run 600m

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WOD: Wednesday

A. Five sets:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Aim to increase on each round.

B. AMRAP in 7 min:
5 Hand Release Push-ups
15 Double-unders
5 Burpees
15 Double-unders

*Compare to last time – here.

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WOD: Tuesday

A. Front Squat 7-7-7-7
*Pause in the 1st and 7th rep for at least 1 sec.

B. Three rounds for time of:
25 Wall Ball 9/6kg
Run 200m
Walking Lunge 30m 20/15kg
Run 200m

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WOD: Monday

A. Work to a heavy Snatch

B. Open Workout 16.3
AMRAP in 7 minutes of:
10 Power Snatch 35kg/25kg
3 Bar Muscle-ups
*As always scaling options will be available for those unable to do Bar Muscle-ups.