ROAD RUNNER SPORTS (OUTDOOR WORKOUT)

Title: ROAD RUNNER SPORTS (OUTDOOR WORKOUT)
Location: 1835 Newport Blvd, Suite A-101, Costa Mesa Courtyards Shopping Center, Costa Mesa, CA 92627
Link out: Click here
Description: Come join OCCF for a fun outdoor workout! There will be raffles, food and beer! Fun starts at 9AM

Start Time: 0900
Date: 2015-01-31
End Time: 1200

Friday, January 23

Workout of the day:

A. 400m run x 4
(Rest 1:1 ratio; Score is slowest 400m time)

B. 9 min AMRAP
7 powers snatches (95/65)
11 toes to bar

Thursday, January 22

Teen Division added to the CrossFit Open!

Workout of the Day:

A. Deadlifts 

3-3-3-3-3

B. 3 Rounds for Time:
500m row
20 wall balls (20/14)
15 kbs (blue/yellow)
10 ghd sit-ups

Tuesday, January 20th

Dont forget! Sign up for the FESTIVUS GAMES hosted by OCCF! Details are to your right, above the event Calendar…

Workout of the Day:

A. Hang Clean
3-3-3-3-3

B. 17 min AMRAP
10 clean and jerks (135/95)
12 burpees over bar
14 ring dips

Monday, January 19th

Workout of the Day:

A. Back squat
4-4-4-4 (90% of 1RM)

B. 4 rounds for time:
20 double unders
10 Turkish get-ups (blue/yellow)
7 deadlifts (225/185)

Friday, January 16th

Workout of the Day:

A. Power Snatch
* Drop and Reset/ focus on form and technique rather than weight.

3-3-3-2-2
B. 3 Rounds For Time:
20 alt db snatches (45/25)
16 front rack lunges (95/65)
10 toes to bar