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Posts Tagged:orange county crossfit

MONDAY!!

Time to start the week of with an easy one. I bet a lot of you will be able to get under 9 minutes!!   For Time: 400m Run 20 Burpees 20 Alt. V-Ups 400m Run 20 HR Push Ups 60 Squats

MONDAY!!

Time to start the week off with a nice mellow wokrout. I’m sure a lot of you can get sub 9 minutes!!   For Time: 400m Run 20 Burpees 20 Alt. V-Ups 400m Run 20 HR Push Ups 60 Squats

FRIDAY!!

Alright the week is pretty much OVER!!! It was nice and mellow this week. Don’t forget the brand new strength cycle and program is starting NEXT WEEK!! It’s time to start making some more gains!! Talking about gains…. the new CrossFitter of the Month is….. Renee Rozunko . She has really shown some great improvement.…

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THURSDAY!!

Time to show off some hops with this one. Maybe all the Easter eggs will help you guys now!!   3 Rounds: 10 Box Jumps (30″/24″) 400m Run

WEDNESDAY!!

Lets get over the Hump Day with this sweet AMRAP!! 12 Min. AMRAP: 6 Burpees 9 Power Snatches (95/55) 12 Pull Ups

TUESDAY!

Well the Open is closed and we all did great. A ton of you set brand new PRs in bar muscle ups and on that horrible chipper (16.5/14.5). We will keep recuperating¬†¬†form the Open with some more fun workouts like the one today.   For Time: 50 Calorie Row 50 Ring Rows 800m Run

MONDAY!!

The Open is officially done after today!! Anyone not too sore from Friday or Saturday, this is your last shot to increase your standing. Other than this make sure to submit all scores by 5 PM TODAY!! Since most of you are done with the Open we will be deloading this week and taking it…

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FRIDAY!!

Well that 16.5 turned into 14.5 really fast. Can’t wait to see you all do it. 21-15-9: GHD Sit-Ups OHS (95/55) Power Clean (95/55)  

THURSDAY!!

Wow 16.5 is being announced tonight!! Can’t wait to see if we finally get some thrusters, pistols or even box jumps this week. We’ll keep things nice and light with this one. 3 Rounds: 6 Shoulders to Over Head (94/55) 10 DB. Snatches (45/25) 200m Row

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