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Posts Tagged:orange county crossfit

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

WEDNESDAY!!

This is the last week of the Open!!! Lets bring it on in with this fun workout. My guess for this week is thrusters!! and I wouldn’t be surprised if some pistols were thrown in as well. Lets practice this movement just incase we do see them on tomorrow’s announcement.   16 Min. E2MOM (8RDS):…

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TUESDAY!!

Lets get cardiovascular with this really fun workout. Hopefully it helps us not be so sore!!   Tabata!! Calorie Row 1 Minute Rest HR Push Ups 1 Minute Rest Squats

MONDAY!!

One last shot at 16.4, this one is really hard!! If your back isn’t recovered yer lets do this one.   4 Rounds: 200m Run 30 Sit Ups 200m Run 30 Walking Lunges

FRIDAY!!

Sounds like 16.4 is going to be a rough one!!! Take a gander at these quick tips!! If you aren’t doing the Open tomorrow here’s this spicy simple workout!! 14 Min. AMRAP: 21 Double-Unders 15 Pull-Ups 9 Burpees

THURSDAY!!

16.4 will be announced tonight!!! Lets see if we get to see some HSPU or Calorie Row this week, maybe SDHP. On that note here’s what we have in store for today. 3 Rounds: 14 Box Jumps (24″/20″) 7 SDHP (95/65) 200m Run

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