Partner WOD

Orange Coast CrossFit – CrossFit A: Metcon (Time) Happy New Year!!! “2016” (20 reps/16movements) 2 Rounds 20- T-2-B 20- Pull Ups 20-Push Ups 200m Run 20-Deadlifts (155/105) 20-Power Cleans (155/105) 20-Shoulder to OH 20-Cal Row 20- ALT Front Rack...

FRIDAY, DEC. 30TH

Orange Coast CrossFit – CrossFit [OCCF] News Blog Make sure if you pre ordered an [OCCF] sweatshirt to pick it up front. A: Pause Snatch (20min) work up to a heavy snatch over 20 reps *3 sec pause above the knee. B: Metcon (Time) 5 RFT: 10 Sit Ups (w/ plate...

THURSDAY, DEC. 29TH

Orange Coast CrossFit – CrossFit [OCCF] News Blog Make sure if you pre ordered an [OCCF] sweatshirt to pick it up front. A: MOBILITY (No Measure) – Back – Shoulders – Lats – Hips – Calves – Ankles BB: Metcon (AMRAP –...

WEDNESDAY, DEC. 28TH

Orange Coast CrossFit – CrossFit [OCCF] News Blog Make sure if you pre ordered an [OCCF] sweatshirt to pick it up front. A: Dead Lift (20min) 5×3 *After warming up to a working set start first set of 5×3. increasing weight each set. work up to a heavy...

TUESDAY, DEC. 27TH

Orange Coast CrossFit – CrossFit [OCCF] News Blog Make sure if you pre ordered an [OCCF] sweatshirt to pick it up front. A: Clean complex (20 min) 1 Clean + 1 Power Jerk + 1 Split Jerk *After warming up to a working weight complete 8 sets to work up to a max...