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Posts Tagged:orange county crossfit

Thursday!!!

THIS IS A SPRINT!!! A classic girl benchmark workout. These reps are like Ground to Over Head more or less. You don’t have to do a full clean!   “Grace” 30 Clean & Jerk (135/95)

Wednesday!!!

This Hump Day we are getting over the “Hump” with a partner wod!!   15 Min. AMRAP: 10 Bench Press (135/95) 600m Row 20 DB. Russian Twists (45/25)

Tuesday!!!

Time to get a little leg and core pump!!   For Time: 100 Squats 50 Russian KB. Swings (71/53) 75 Squats 50 Russian KB. Swings (71/53) 50 Squats 50 Russian KB. Swings (71/53) 25 Squats 50 Russian KB. Swings (71/53)

Monday!!!

This one is going to be FUN!   4 Rounds: 300m Run 5 C2B 20 DU’s 5 Dips 12 HR Push-Ups 20/15 Cal. Row

Friday!!!

Time to move FAST!!!   “Tabata” Max Devil Presses (35/25) ***1 Min. Rest!!!!*** Max K-T-E ***1 Min. Rest!!!!*** Max Calorie Row ***1 Min. Rest!!!!*** Max Mt. Climbers

Thursday!!!

Things are getting upped a bit today!! WE have bar muscle ups!!!   16 Min. EMOM: 1: 4 Bar Muscle Ups 2: 10 Alt. DB. Snatches (45/25) 3: 100m Run 4: 14 No Push-Up Burpees

Wednesday!!!

Lets get over the hump with these snatches and cleans!!! They are with a squat!!!   For Time: 10 Snatches (115/85) 10 Cleans (115/85) 800m Run

Tuesday!!!

Today we will not have out 5 AM class, but all other classes are back to normal. This one is a spicy, but fast one!!!   3 Rounds: 30 Squats 20 Sit-Ups 10 HSPU

Monday!!!

Happy Labor Day!!! We will have only one group class today at 8 AM!! “Team Labor!!!” 30 Min. AMRAP: 400m Run 50 Wall Balls (20/14) 50 HR Push-Ups 400m Run 50 KB. Swings (71/53) 50 Walking Lunges (L/R=1) 400m Run 50 Burpees 50 DU’s 400m Run ***TEAMS OF 2!!!!***

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