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Posts Tagged:orange county crossfit

Thursday!!!

Time to do some heavy duty pulling!!!   10-9-8-7-6-5-4-3-2-1: Deadlift (245/155) Strict Pull Ups

Wednesday!!!

We are getting a sweet mix off strength and gymnastic movements. Extra brownies points to anyone that can do this workout with 185 snatch and strict HSPU.   3 Rounds: 100ft. Sled Push (185/135) 5 Snatches (95/55) 10 HSPU

Tuesday!!!

We are back to normal hours today. Lets get nice sweaty with this beast of a workout!   5 Rounds: 4 Min. AMRAP: 14 Cal. Row 14 DB. Snatches (40/20) 14 Squats ***1 Min. Rest***

Monday!!!

We will be open at 7 and 9 AM today do to Martin Luther King Jr. Day! Makes sure to come on in to get in on the fun!!   23 Min. AMRAP: 800m Run 100 Sit-Ups 75 HR Push-Ups 50 Walking Lunges 25 Burpees 100 Double-Unders

Friday!!!

Now that we are all fully recovered lets push things up a little. We are going to be doing sprint rounds. This workout is just as it looks down here. There will be no rest in between tabatas, so keep a running count!!! This one is going to be a gasser!!!   Tabata Max Cal.…

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Thursday!!!

Helen was as spicy as ever! We are taking things down a notch with this workout. If you cannot run you will be rowing. The main objective of today is keeping perfect form and allowing your body to recover from this week full of spicy workout!   For Time: 5,000m Run

Wednesday!!!

It has been a fun week so far and today is no exception! We are tackling a benchmark workout!   “Helen” 3 Rounds: 400m Run 21 KB. Swings (62/35) 12 Pull-Ups

Tuesday!!!

Yesterday should have been a fun one. Today we are doing some max effort work. The final score is the amount of total burpees completed! Lets get it!   3 Rounds: 4 Min. AMRAP: 100 Jump Rope Singles Max Burpees **2 Min. Rest** **Score is completed burpees!!**

Monday!!!

This one should be a pretty spicy one. Lets shoot for getting four rounds. The dumbbell snatches are alternating like in the CrossFit Open!!   20 Min. AMRAP: 20 Wall Balls (20/14) 5 Power Cleans (135/95) 20 DB. Snatches (30/20) 5 Cleans (135/95)

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