MONDAY

Orange Coast CrossFit – CrossFit 203 DU’s! Almost done and on to the next challenge! A: Pistols (5 Min EMOM (6 Alternating)) Pistol progression work for Athletes learning pistols B: Metcon (Time) For Time: Note “breaks” 40 Power Clean (95/65)...

MONDAY

Orange Coast CrossFit – CrossFit 203 DU’s! Almost done and on to the next challenge! A: Pistols (5 Min EMOM (6 Alternating)) Pistol progression work for Athletes learning pistols B: Metcon (Time) For Time: Note “breaks” 40 Power Clean (95/65)...

FRIDAY

Orange Coast CrossFit – CrossFit Join us for Friday Night Lights tonight! 5:30pm – 7:30pm A: CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over...

THURSDAY

Orange Coast CrossFit – CrossFit Are you signed up for the Open!? A: MOBILITY (No Measure) – Back – Shoulders – Hips – Calves – Feet B: Metcon (Time) For Time: 500m Row 21 HSPU 500m Row 15 HSPU 500m Row 9...

WEDNESDAY

Orange Coast CrossFit – CrossFit A: Pull-ups (10-10-10-10) B: Ring Dips (10-10-10-10) C: Metcon (AMRAP – Reps) Complete 3 Rounds in 0-4 Min…. 12 KBS (red/blue) 10 Burpees Complete 3 Rounds 4-8 Min 13 KBS 11 Burpees Complete 3 Rounds 8-12 Min 14 KBS...