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Posts Tagged:orange county crossfit

Wednesday!!!

Hump Day means leg day, so we are putting them to work today!   15 Min. AMRAP: 300m Run 10 Back Squats (95/65) 20 Hollow Rocks

Tuesday!!!!

We are doing a spicy new movement today!! It combines thrusters and burpees into one!!   4 Rounds: 10 Devil Thrusters (40/20) 400m Run

Monday!!!

We are getting things started strong!!!   3 Rounds 10 HSPU 50ft. Walking Lunges 10 Pull-Ups 50ft. Walking Lunges 100m Run

Friday!!!

We are lifting some serious weight today!! The SA acronym stands for Single Arm=SA.   “Heavy Metal!!!” 100m SA. Farmer’s Carry (62/35) 40 Wall Balls (20/14) 30 Deadlifts (225/185) 100m SA. Front Rack Carry (62/35) 20 Man Makers (30/15)

Thursday!!!

And the spicy workouts just keep on coming!! 20 Min. EMOM: 1: 150m Row 2: 15 Ring Dips 3: 15 Goblet Squats (62/35) 4: 20 BE 5: 1 Min. Plank

Wednesday!!!

New MOVEMENT ALERT!!! We have a different mix today and on one more note make sure you bend your legs on all your toes to bar or else you might catch some pull up bar to your shins!!! 50-40-30-20: No Push-Up Burpees Toes to Bar Push Press (45/35)

Tuesday!!!

We are working some of that soreness out from Murph with this cardio powered workout. We will have to group classes today. One at 9 AM and one at 6:30 PM!! We will be back to normal schedule Wednesday morning. For Time: 150 DU’s 30 Burpees 500m Row 300 Singles 30 Burpees 400m Run

Monday!!!

Today we will only have one group class at 8:30 AM!!! Lets get nice and sweaty before all the festivities tonight!   “MURPH” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run **You are allowed to break up all your pull-ups, push-ups and squats into manageable sets!!!** **I recommend mimicking “Cindy” for…

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Friday!!!

We are finishing up this week with another fun EMOM!!!   20 Min. EMOM: 1: 10 Pull-Ups 2: 60 DU’s 3: 10 HSPU 4: 100m Run **900 Reps!!!**

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