WEDNESDAY

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) 3 Rounds: 15/12 Cal Ski 12 banded lateral walk 12 alt Step Ups (24″) B: Deadlift (10-10-10) First two sets are warm up sets. Last set should be a HEAVY set of 10 but always remember… If you...

TUESDAY

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) 0-7 Min AMRAP 10 alt Step up (20/24″) 5 Burpees 10 Cal Ski or Bike 7-11 Min 1 Round: – 6 Alt Spider Man w/ 1 air squat between each one – 10 Cat/ Cow – 4 alt elevated Scorpion...

MONDAY

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) 2 Rounds: 300/250m Row & Ski Erg 10 Med-ball-clean wallballs* *Ball goes to the floor to start each rep*The med-ball clean can be pretty useful when done correctly, so don’t disregard it. Same points...

BLOODY SUNDAY

Orange Coast CrossFit – CrossFit A: Metcon (AMRAP – Rounds and Reps) “Devil of Ramadi” (Chris Kyle) AMRAP in 20 minutes – 10 Ground-to-Overhead (160/100 lb) – 38 Wall Ball Shots (20/14 lb, 10/9 ft target) – 160 Double-Unders...

Partner Workout

Orange Coast CrossFit – CrossFit Don’t Forget! [OCCF] Christmas party is tonight! Saturday, December 15th @ 8pm. Location: Cruisers Bar & Grill, Newport Beach Theme: Black & White A: Metcon (Time) For Time: In Teams of TWO! 100 Cal Assault Bike...

FRIDAY – FITmas Challenge Day 10

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) 5 Min AMRAP Row @ 1:55/2:05 pace *EMOM “Lunge, Lunge, Squat”Mobility suggestion: 2 Minutes to open posterior chain and shoulders B: Metcon (Time) “12 Days of Christmas” 40 Min Time...