Bloody Sunday

Orange Coast CrossFit – CrossFit Metcon (Time) Pennies, Nickels, and Dimes EMOM as long as possible 1 Squat Clean 225/155 5 Pull Ups 10 Push...

Partner Workout!

Orange Coast CrossFit – CrossFit A: Metcon (Time) “Chad with Run” [45 Min Time Cap] 1000 weighted Step Ups 20’’ *(P1) Completes as many step ups as possible while (P2) runs 400m **Wear a vest or hold weight during entire Workout...

FRIDAY

Orange Coast CrossFit – CrossFit A: Warm-up (No Measure) CrossFit Open Workout 19.4 A: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:...

THURSDAY

Orange Coast CrossFit – CrossFit HAPPY BIRTHDAY COACH MIGUEL! A: Metcon (No Measure) A. NOT FOR TIME (20min TC) 3sets: 3-4 Turkish get ups(right) 3-4 Turkish get ups(left) 15DB bent over row 15 DB bent over row 30 UB Russian KB Swings (88/53) * Pick a...

WEDNESDAY

Orange Coast CrossFit – CrossFit A: Metcon (Time) 4 Rounds for Time: (30 Min Cap) 50/40 Cal Row, Bike, & Ski 40 Ab Mat Sit-Up 30 Wall Balls 20/15 Strict Pull Ups 100m OH Plate Walk (45/25) B: Metcon (AMRAP – Reps) 6 Min EMOM w/ partner Min 1: 1...

TUESDAY

Orange Coast CrossFit – CrossFit A: Clean Pull + Hang Power Clean + Front Squat (1+1+1, 1+1+1, 1+1+1, 1+1+1 ) * Increasing B: Metcon (AMRAP – Rounds and Reps) 3min amrap: 3 power clean (95/65lb) 3 front squat 3 push jerk 3min amrap: 3 power clean (135/95)...