Workout of the Day


Orange Coast CrossFit – CrossFit

A: Metcon (Time)

With A Partner …. [0-15 Min Clock]

150 DB Bench Press (45/25) (40/20)

30/20 Legless Rope Climb

Partner A will compete 10 reps of the DB Bench Press while Partner B completes as many legless rope climbs, or regular rope climbs or seated sled pulls as possible.
Subtitions for legless rope climbs will be….

Climbing to a lower height, regular rope climbs or seated sled/ heavy sand bag pulls.

*** If your team finishes before cap you will rest 2 min and then begin the 3 round metcon.***

B: Metcon (Time)

3 Rounds for Time:

[17 min – 35 min clock]

300m Row

400m Run

2 min rotating plank

[40 sec Left/center/right]


Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

Every Minute on the Minute.

(0-25 Min Clock)

1 Thruster + 5 Burpees

*Thruster weight will begin at (115/75) or (95/65) or (77/55) and increase by [5lbs] only each set.
Complete Thruster and Burpees before changing weights. This is NOT a squat clean thruster but it is from the ground. As the weights get heavier you may Power Clean the bar and take your time setting up before your Thruster, but remember! The minutes will start to go by very fast so utilize your 60 seconds wisely.

25 Min Time Cap. If you fail before the time cap you will cut your MAX lifted weight by 30lbs and complete 2 Thrusters + 5 Burpees for remainder of time.

B: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP (26 Min – 36 Min Clock)

4 KB Deadlift (R/B) (B/Y) (Y/G)

8 KB Russian Swing

12 KB alt Step Up

[Single Arm Farmer Hold – 6 right/ 6 left]

Partner Bloody Sunday

Orange Coast CrossFit – CrossFit

Metcon (Time)

For Time:

100 Over Head Squats (115/75)

*Partner A completes as many Over Head Squats while partner B holds a handstand on wall. If either partner breaks you must both stop and run 200m together.

50 Back Rack Step Ups (115/75)

*Break up reps however team wants (20″) Partner A completes as many reps as possible. Partner B holds Plank.

25 Synchro Burpees over Bar

50 Synchro Push Ups

100 Synchro Lunges

*50 Left 50 Right

Partner Wod

Orange Coast CrossFit – CrossFit

Metcon (Time)

16m EMOM (Switch Each Min.)

P.1 12 Wall Balls 20/14

P.2 12 Deadlifts 165/115

Rest 2 min.

For Time

30 Rope Climbs (Split Reps)

EMOM 10 V Ups (Per Person)

Rest 2 mins.

2x400m Sprint

(Time is when last partner finishes their 400m)

**RX+ 12’/10’, 205/145, 50 Ring/Bar Muscle Ups, 500m Row**


Orange Coast CrossFit – CrossFit

A: Power Clean + Hang Squat Clean (1+1, 1+1, 1+1, 1+1, 1+1)

* increasing weight set. NO FAILED REPS

B: Metcon (Time)

For Time: [25 Min Time Cap]

Buy In: 1 Mile on…. (option individually assigned by coach)

30 Pull Ups

12 Power Clean (165/115)

20 Pull Ups

9 Power Clean (195/130)

10 Pull Ups

6 Power Clean (225/145)

Buy Out: 1 Mile on…. (option individually assigned by coach)


Orange Coast CrossFit – CrossFit

A: Metcon (Time)

For Time: (with a partner)

4 Rounds: [2 rounds each]

Partner A: Plank Hold

Partner B: 10 Burpees over partner

50 Deadlift

(225/155) (205/135) (185/115)

Partner A: Hand Stand Hold

Partner B: Deadlift Reps

4 Rounds: [2 Rounds each]

Partner A: 15 Cal Assault Bike

Partner B: 30 Single arm DB Thruster

[15 each side] (50/35) (45/30) (40/25)
NOTES: First 4 rounds: Partner A will hold plank from forearm position while partner B performs “Human” hop burpees, jumping over legs. After 10 burpees are completed partner will switch positions.

Deadlift reps may be broken up however the partners want BUT Partner B must be in a handstand while Partner A is performing Deadlift reps. If you cannot perform handstand you will hold a pair of DB’s overhead at a challenging weight

Communicate on this one and choose a pace that allows you both to finish calories on bike and thrusters at the same time. Remember, pace sustainability is the goal here. We should be finishing workouts stronger towards the finish and NOT vise versa. This is one that might feel breezy on the first round but will surely kick you in the teeth going into the second round.


Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

0-20 Min EMOM

Min 1: 2 Front Squat

Min 2: 10 Double KB Front Rack Sit-Up (Green/ White) [straight leg]

20-30 Min Clock (AMRAP)

400m Single Arm OH DB Walk

(50/30) (45/25) (40/20)

AMRAP in remaining time….

– Single DB Burpee step up & over [20″]

30-33 Min Clock (AMRAP)


Hollow Rock OR Reverse Crunch
0-20 min NOTES:

Front Squat sets will increase weight each set finishing with a HEAVY Double.

Each KB should be in a front rack position that allows KB’s to rest on chest. If straight leg is too difficult to keep legs down then lower the weight!

20-30 Min NOTES:

**On the overhead walk and the burpee step up you may switch arms as needed. Think about ensuring adequate balance during workout and while loading left and right side evenly.

**DB must be locked out overhead with good core engagement while walking

**push up with one hand on DB and step up/over w/ farmer hold grip.

30-33 Min NOTES:


Score for the Day = Front Squat Weight reached


Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

:40 sec work :20 sec Rest x 4 (4 Min)

odd: Max Rep Push Press (95/65)

even: OH Hold (same barbell)

– 2 Min Rest/ Transition –

:40 sec work :20 sec rest x 4 (4 Min)

odd: Max Rep KB Farmer Hold Walking Lunges (R/B)

even: KB Farmer Hold (same KB’s)

– 2 Min Rest/ Transition –

:40 sec work :20 sec rest x 4 (4 Min)

odd: Decline Plank w/ alt Toe Touch

even: Max Rep Scissor V-Up

(alternate left and right leg in V-up as fast as possible)
*16 Min Clock*

– There is no score on this one. Just good ol’ fashioned HARD WORK. Remember this, how hard you push yourself in the gym directly reflects how hard you push yourself outside of it.

B: Metcon (AMRAP – Reps)

10 Min EMOM

Min 1: 3 Power Clean @ 70% of 1RM

Min 2: 50 DU
* The goal is DUB speed and efficiency. For every set of 50 DU’s that is not completed SUB :40 seconds you will complete 10 burpees after workout. Do not look at this as a punishment but rather a new focus to sharpen a skill.


Orange Coast CrossFit – CrossFit

A: Metcon (Weight)

12 Min EMOM

Min 1: 1 Back Squat + 10 Push Ups
Each minute you will increase weight in your back squat building to e heavy single in 10 sets. After each squat you will complete 10 FULL RANGE Push Ups before the next minute begins.

B: Metcon (AMRAP – Reps)

3 Rounds for Time: [10 Min Cap]

15/12 Cal Assault Bike

15 Pull Up

– 2 Min Rest/ transition –

10 Min Clock:

Max Rep DB Man Maker (45/25) (40/20)

EMOM – 15 Air Squat
Score = total man maker reps completed.

Partner Wod

Orange Coast CrossFit – CrossFit

Metcon (Time)

Partner WOD

10K Row

– Snatch (135/95)

12 – 10 – 8

– Ring Muscle

24 – 20 – 16

10 x 200m Run

– Double KB Deadlift (88/53)

24 – 20 – 16

– Wall Walks

12 – 10 – 8