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Posts Tagged:orange county crossfit


We are getting a definite pump today!! The person to thank for this sweet and powerful workout is Sexy Mike!!! Today he turns 71 years young!!!   For Time: 71 DU’s 30 DB. Power Cleans (45/25) 71 Burpees


This is going to be a spicy one!!! The score is the amount of burpees completed!!! 16 Min. EMOM: 1: 10 SDHP (75/55)+ MAX BURPEES 2: 10 Hang Power Cleans (75/55)+ MAX BURPEES 3: 10 Hang Power Snatches (75/55)+ MAX BURPEES 4: 1 Min. Rest!!!


We are kicking things off with a spice chipper!!! Get on in so you can be part of the fun!!!   For Time: 75 Cal. Row 100ft. Walking Lunges 20 Jumping Squats 200m Run 100ft. Walking Lunges 20 No-Push Up Burpees 200m Run 100ft. Walking Lunges 20 Pull-Ups 600m Run


Time to finish up this spicy week with another simple, but tough workout. 3 Rounds: 15 HR Push-Ups 15 Goblet Squats (62/53)


We have another cardio blaster today! A good goal for this one is to have your run and row match up together. For Time: 800m Run 50 Sit-Ups 800m Row 100 DB. Russian Twists (45/25)


In Hump Day we blast through some Hump work and cardio! Lets get it! 16 Min. EMOM: 1: 16 Russian KBS. (71/53) 2: 100m Run 3: 16 Pistols 4: 100m Run


We are dialing things up a notch up with a sweet and simple WOD. All you have to do is a two simple things. A spicy time to shoot for is to be sub four minutes!! You can kip or jump straight up into the pull-up bar. 3 Rounds: 10 Burpee Pull-Ups 300m Row


We are working on a fun ladder!! These will be full range of motion snatches; they have a squat in them! For Time: 50 DU’s 5 Snatches (115/75) 50 DU’s 4 Snatches (125/85) 50 DU’s 3 Snatches (135/95) 50 DU’s 2 Snatches (145/105)


To finish this week off we are throwing in some Hand Stand Walking! If you have been curious about trying them out make it on it to give them a shot! If you can’t or don’t want to give them a shot you will be doing bear crawls!! For Time: 200ft. HSW 50 Bar Dips…

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