BLOODY SUNDAY

Orange Coast CrossFit – CrossFit A: Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunGo HARD on this workout in honor of these brave souls who risked the ultimate sacrifice. Nineteen City of Prescott...

Partner CrossFit

Orange Coast CrossFit – CrossFit A: Metcon (Time) For Time: “FRANLAND” 21-15-9 Thrusters(95/65) Pull ups Into… 21-15-9 thrusters(115/75) Chest to bar Into… 21-15-9 thrusters(135/95) Bar Muscle...

FRIDAY

Orange Coast CrossFit – CrossFit A: Back Squat (1-1-1-1-1-1 @ 93%) * All sets will be completed at 93% * 25 Min to complete B: Metcon (AMRAP – Reps) 12 min EMOM 1: 14/12 Cal Row 2: 3 Pull Ups, 6 Push Ups, 9 KB Swings (B/G) 3: 8-10 plank push up to...

THURSDAY

Orange Coast CrossFit – CrossFit A: Metcon (Time) CrossFit Open Workout 17.1 For time: 10 dumbbell snatches (45/25lbs) 15 burpee box jump-overs (20/24″) 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell...

WEDNESDAY

Orange Coast CrossFit – CrossFit B: Metcon (AMRAP – Reps) 9 min EMOM Min 1: 50 DU’s Min 2: 20 Alt Reverse Lunge Wall Ball Shots (20/14) Min 3: 10 Med Ball Wall Chops (per side) A: Front Squat (3-3-3-3-3-3 @ 67-70%) * 25 Min Time Cap – Complete the...