Workout of the Day

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

3 Rounds

15 Front Squats (185/125)

20 Box Jumps (24/20)

25 Sit Ups

30 KB Swings (R/Y)

400m Run

Partner WOD

Orange Coast CrossFit, Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

CASH in 2000m Row (alternate every 500m)

then…

40 DU (Each person)

6 Rope Climbs

30 Deadlifts (155/105)

6 Rope Climbs

20 Power Cleans Cleans (155/105)

6 Rope Climbs

10 Shoulder to Overhead (155/105)

Weightlifting

Orange Coast CrossFit – Weightlifting

Metcon (No Measure)

Front Squats+Split Jerks

5(3+2)@75% of 1RM clean

Hip Cleans

5×3

**Build up in weight

**Keep it light

Halting cleans

5×3

**pause at the knee

FRIDAY, MAY 26TH

Orange Coast CrossFit – CrossFit

A1: Warm-up (No Measure)

3RNDS:

:30 sec Wrist stretch

:20 sec hollow rock

10 Strict Press (45/35)

3 Wall Walks

10 max height (@parallel) squat Jumps

Gymnastics

WE WILL NOW BE STARTING A GYMNASTICS CYCLE THAT WILL LAST ABOUT 6 WEEKS TO HELP US STRENGTHEN AND BETTER UNDERSTAND THE FUNDEMENTAL MOVEMENTS AND BODY MECHANICS FOR PROPER TECHNIQUE & EFFICIENCY. HERE WE WILL HELP DEVELOP MOVEMENTS LIKE THE PULL-UP, T2B, RING DIPS, MUSCLE UP (BAR/RING) HSPU, HSW, AND LEARN TECHNIQUES TO STRENGTHEN OUR MOVEMENT PATTERNS.

A2: HANDSTAND PUSH-UP (STRICT)

3 MAX EFFORT ATTEMPTS

HSPU (Unbroken) Strict

*Rest 90 Sec between sets

*IF cant Strict then KIP but this is MOD!!!!

**GOAL IS STRICT

B: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

THURSDAY, MAY 25TH

Orange Coast CrossFit – CrossFit

Gymnastics

WE WILL NOW BE STARTING A GYMNASTICS CYCLE THAT WILL LAST ABOUT 6 WEEKS TO HELP US STRENGTHEN AND BETTER UNDERSTAND THE FUNDEMENTAL MOVEMENTS AND BODY MECHANICS FOR PROPER TECHNIQUE & EFFICIENCY. HERE WE WILL HELP DEVELOP MOVEMENTS LIKE THE PULL-UP, T2B, RING DIPS, MUSCLE UP (BAR/RING) HSPU, HSW, AND LEARN TECHNIQUES TO STRENGTHEN OUR MOVEMENT PATTERNS.

Metcon (Time)

MIGUEL’S COLLEGE GRAD WOD!!!

WE LOVE YOU MIGUEL!!

400M RUN

100 MOUNTAIN CLIMBERS(L+R=1)

90 FLUTTER KICKS(L+R=1)

80 HELLO DOLLYS

70 RKBS R/Y

60 OH PLATE LUNGE 45/25

50 BOX JUMPS 24/20

40 GOBLET SQUAT R/Y

30 RING DIPS

20 BARBELL BEAR COMPLEX 45/35

10 :10 L-HANGS (YES 10 OF THEM)

400M RUN

***40 MIN CAP***

WEDNESDAY, MAY 24TH

Orange Coast CrossFit – CrossFit

A1: Warm-up (No Measure)

3RNDS:

20 sec Dead Hang

10 Toes to Kettle Bell (knees to chest then toes to bell)

5 controlled kipping swings SLOW (w/ pause in hollow/arch)

10 Stiff Leg Toes to KB

Gymnastics

WE WILL NOW BE STARTING A GYMNASTICS CYCLE THAT WILL LAST ABOUT 6 WEEKS TO HELP US STRENGTHEN AND BETTER UNDERSTAND THE FUNDEMENTAL MOVEMENTS AND BODY MECHANICS FOR PROPER TECHNIQUE & EFFICIENCY. HERE WE WILL HELP DEVELOP MOVEMENTS LIKE THE PULL-UP, T2B, RING DIPS, MUSCLE UP (BAR/RING) HSPU, HSW, AND LEARN TECHNIQUES TO STRENGTHEN OUR MOVEMENT PATTERNS.

A2: TOE TO BAR

3 MAX EFFORT ATTEMPTS

Toe2Bar (Unbroken)

*Rest 90 Sec between sets

Metcon (Time)

3RNDS: FT

12 Power Snatch (105/75)

12 Wall Balls (20/14)

12 Toe2Bar

TUESDAY, MAY 23RD

Orange Coast CrossFit – CrossFit

A1: Warm-up (No Measure)

3 RNDS:

1min double unders/singles

10 Shoulder Dislocates

5 V-Ups

10 Super Mans

10 Hollow Rocks

Gymnastics

WE WILL NOW BE STARTING A GYMNASTICS CYCLE THAT WILL LAST ABOUT 6 WEEKS TO HELP US STRENGTHEN AND BETTER UNDERSTAND THE FUNDEMENTAL MOVEMENTS AND BODY MECHANICS FOR PROPER TECHNIQUE & EFFICIENCY. HERE WE WILL HELP DEVELOP MOVEMENTS LIKE THE PULL-UP, T2B, RING DIPS, MUSCLE UP (BAR/RING) HSPU, HSW, AND LEARN TECHNIQUES TO STRENGTHEN OUR MOVEMENT PATTERNS.

A2: RING DIPS

3 MAX EFFORT ATTEMPTS

Ring Dips (Unbroken)

*Rest 90 Sec between sets

Metcon (Time)

3RNDS: FT

400m Run

15 DB Thrusters (45/25)

8 Box Jumps (30/24)

7 Strict Ring Dips

MONDAY, MAY 22ND

Orange Coast CrossFit – CrossFit

A1: Warm-up (No Measure)

3RNDS:

:30 sec wrist stretch

:20 sec hollow rock

10 ghd heal drives

5 inch worm Push-Ups

3 Strict Pull-Ups

Gymnastics

WE WILL NOW BE STARTING A GYMNASTICS CYCLE THAT WILL LAST ABOUT 6 WEEKS TO HELP US STRENGTHEN AND BETTER UNDERSTAND THE FUNDEMENTAL MOVEMENTS AND BODY MECHANICS FOR PROPER TECHNIQUE & EFFICIENCY. HERE WE WILL HELP DEVELOP MOVEMENTS LIKE THE PULL-UP, T2B, RING DIPS, MUSCLE UP (BAR/RING) HSPU, HSW, AND LEARN TECHNIQUES TO STRENGTHEN OUR MOVEMENT PATTERNS.

A2: PULL-UP

3 MAX EFFORT ATTEMPTS

Pull-Up (Unbroken)

*Rest 90 Sec between sets

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

8 Squat Cleans (115/75)

10 lateral burpees

12 Chest to Bar

**REST 2 MINS**

21-15-9

OHS (95/65)

HSPU

**50 DUs after every round**

Partner WOD

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

CASH IN: 800m Run

then, with the remaining time complete as many rounds of:

20 Front Squat (155/105)

30 Pull Ups

20 Deadlifts (155/105)

30 T-2-B

20 Push Jerks (155/105)