Heat Assignments!!! Floater WOD will be open during the morning sessions. You will sign up for the Floater when you check in (Check in 07:00-07:30). Times are first come first serve. Afternoon heats will be assigned based on ranking from the morning heats and we should be wrapped up by 3:20.
| Workout 1 | Time Cap 16 min | 08:10-09:50 |
| Heat 1 08:10-08:30 | ||
| Lane 1 | m/m RX | Team Kill Cliff USA |
| Lane 2 | m/m Rx | Guns and Buns |
| Lane 3 | m/m Rx | Hot Rods |
| Lane 4 | m/m intermediate | Tex-Mex |
| Lane 5 | m/m intermediate | Bros before Rows |
| Lane 6 | m/m intermediate | The Lackluster Thursters |
| Heat 2 08:30-08:50 | ||
| Lane 1 | m/m Rx | Hustle and muscle |
| Lane 2 | m/m Rx | Boombox |
| Lane 3 | f/f intermediate | Bad Moms |
| Lane 4 | f/f intermediate | Escudo Y’all |
| Lane 5 | f/f intermediate | purple killaz |
| Lane 6 | f/f intermediate | BAMF |
| Heat 3 08:50-09:10 | ||
| Lane 1 | m/f Rx | FranJoe |
| Lane 2 | m/f Rx | Flex Appeal |
| Lane 3 | m/f Rx | Buns Guns and Shields |
| Lane 4 | f/f intermediate | Close Enough |
| Lane 5 | f/f intermediate | barbells and braids |
| Lane 6 | f/f intermediate | Helen’s |
| Lane 7 | f/f intermediate | The Meathead and the Ninja |
| Heat 4 09:10-09:30 | ||
| Lane 1 | m/f Rx | team turnpoint |
| Lane 2 | m/f Rx | Team Hybrid |
| Lane 3 | m/f Rx | DINK |
| Lane 4 | m/f intermediate | PRs then Pizza |
| Lane 5 | m/f intermediate | WTF is this over yet? |
| Lane 6 | m/f intermediate | Sour snatch kids |
| Heat 5 09:30-09:50 | ||
| Lane 1 | m/f Rx | I wanna Flex you up |
| Lane 2 | m/f Rx | Meat and the Sweet |
| Lane 3 | m/f Rx | hella tired |
| Lane 4 | m/f intermediate | beauty and the ging |
| Lane 5 | m/f intermediate | Team Just MArried |
| Lane 6 | m/f intermediate | kipping it fortius |
| Workout 2 | Time Cap 20 min | |
| Heat 1 10:15-10:40 | ||
| Lane 1 | m/m RX | Team Kill Cliff USA |
| Lane 2 | m/m Rx | Guns and Buns |
| Lane 3 | m/m Rx | Hot Rods |
| Lane 4 | m/m intermediate | Tex-Mex |
| Lane 5 | m/m intermediate | Bros before Rows |
| Lane 6 | m/m intermediate | The Lackluster Thursters |
| Heat 2 10:40-11:05 | ||
| Lane 1 | m/m Rx | Hustle and muscle |
| Lane 2 | m/m Rx | Boombox |
| Lane 3 | f/f intermediate | Bad Moms |
| Lane 4 | f/f intermediate | Escudo Y’all |
| Lane 5 | f/f intermediate | purple killaz |
| Lane 6 | f/f intermediate | BAMF |
| Heat 3 11:05-11:30 | ||
| Lane 1 | m/f Rx | FranJoe |
| Lane 2 | m/f Rx | Flex Appeal |
| Lane 3 | m/f Rx | Buns Guns and Shields |
| Lane 4 | f/f intermediate | Close Enough |
| Lane 5 | f/f intermediate | barbells and braids |
| Lane 6 | f/f intermediate | Helen’s |
| Lane 7 | f/f intermediate | The Meathead and the Ninja |
| Heat 4 11:30-11:55 | ||
| Lane 1 | m/f Rx | team turnpoint |
| Lane 2 | m/f Rx | Team Hybrid |
| Lane 3 | m/f Rx | DINK |
| Lane 4 | m/f intermediate | PRs then Pizza |
| Lane 5 | m/f intermediate | WTF is this over yet? |
| Lane 6 | m/f intermediate | Sour snatch kids |
| Heat 5 11:55-12:20 | ||
| Lane 1 | m/f Rx | I wanna Flex you up |
| Lane 2 | m/f Rx | Meat and the Sweet |
| Lane 3 | m/f Rx | hella tired |
| Lane 4 | m/f intermediate | beauty and the ging |
| Lane 5 | m/f intermediate | Team Just MArried |
| Lane 6 | m/f intermediate | kipping it fortius |
We are excited for the the 4th and Final Part of our Competition Series, the Best Coast Invitational, on Saturday, August 19th, 2017! We will be offering a scaled division along with a RX division for each partner combination with the exception of the female/female RX division so we will have 5 different options offered to compete in: 1 Male/1 Female, 1 Female/1 Female (NO RX CATEGORY AVAILABLE FOR THIS DIVISION), 1 Male/1 Male. The price for the competition is $79 per person. The price includes a shirt. Spectators are welcome at no cost.
TO REGISTER PLEASE CLICK HERE AND FOLLOW THE INSTRUCTIONS! You will be sent an email after you complete registration that you will need to respond to and provide your team details. Both team members must register within 24 hours of each other to ensure your team spot! WODs are posted below:
WOD 1: “Popeye the Sailor Man”
This workout requires a lot of arm strength so be sure to eat your spinach like Popeye!
Advanced:
10-8-6-4-2
Rope Climbs
20-16-12-8-4
Dumbbell Hang Clean Thrusters (50/35)
Intermediate:
10-8-6-4-2
Plank Rotations
20-16-12-8-4
Dumbbell Hang Clean Thrusters (35/20)
1 person works, 1 person rests break it up however you want, everyone must do 1 rep of each exercise
WOD 2: “Snapper”
In 2016 one of our OG coaches who has been a part of our community since 2007 at CrossFit Coronado was diagnosed with pancreatic cancer. Mike embodies everything about CrossFit and is a living example of integrity, discipline and commitment. Mike is a retired Lieutenant Colonel from the marines where he flew A-6s, F/A 18s, and was a test pilot. So basically he’s an all around American bad ass. Mike has faced this diagnosis head on with strength and determination. His motto from day 1 has been “Strong Like Bull.” We created a Strong Like Bull workout to show our support for Mike last fall. The AMRAP and row of WOD 2 is straight from that workout. We’re mixing it up here with a max lift at the end and naming this WOD “Snapper” which was Mike’s call sign as a pilot. We hope that everyone participating in this competition pushes themselves a little bit extra in WOD 2 in honor of Mike.
14 min AMRAP
Partner 1
2 Rounds
10 Deadlift (135/95 advanced / 115/75 intermediate)
15 Back Squat (135/95 advanced / 115/75 intermediate)
50 Double unders (intermediate 100 single unders)
Partner 2
Row for Calories
Switch places every 2 rounds
At 14 minutes, you have 6 minutes to establish a max ground to overhead for each partner.
Time stops at 20 minutes.
Score is calories plus reps.
Max ground to overhead is a separate score.
WOD 3: 480 Reps of Fun
Nothing like a good ‘ol chipper to end the day!
40 Calories assault bike
40 Dumbbell single arm overhead squats advanced (50/35), Intermediate front squats DB front rack (35/20)
40 Box jump overs (adv 30/24, int 24/20)
40 DB front rack lunges (adv 50/35, int 35/20)
40 Toes to bar (intermediate knees above hip crease)
80 Wall balls (adv: m 30#, f 20# / int: m 20#, f 14#)
40 Toes to bar (intermediate knees above hip crease)
40 Dumbbell front rack lunges
40 Box jump overs
40 DB single arm overhead squats/front squats
40 Calories assault bike
1 person works, 1 person rests, break it up however you want but go fast!
Floater: Sled push and Burpees! 6 minutes
Partner A: 1:30 seconds to do 200m sled push then max burpees over the parallette, parnter B rests
Partner B: 1:30 seconds to do 200m sled push then max burpees over the parallette, parnter A rests
Repeat one time. 6 minutes total with a running clock. Score is max burpees combined between partners.
Sled will have 4-45 pound plates for men (Rx and scaled) and 3-45 pound plates for women (Rx and scaled)
*There is no second chance to try for a better score – you don’t want to redo this one, I promise!