Workout of the Day

FRIDAY, JULY 21ST

Orange Coast CrossFit – CrossFit

A: Weighted Pull-ups (4X7 INCREASE WEIGHT EACH SET.)

B: Metcon (Time)

FT:

20-18-14-12-8-6-4

RING DIPS

OHS (95/65)

THURSDAY, JULY 20TH

Orange Coast CrossFit – CrossFit

A: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

B: Metcon (Time)

“SMOKING GUN”

7RFT: (155/95)

4 BURPEE DEADLIFT

3 BURPEE POWER CLEANS

2 BURPEE SQUAT CLEANS

1 BURPEE SQUAT CLEAN & JERK

WEDNESDAY, JULY 19TH

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

600M FARMER CARRY (45/25)

B: Metcon (Time)

500m ROW

50 AIR SQUATS

400m ROW

40 SIT UPS

300m ROW

30 HR PUSH UPS

200m ROW

20 OH BARBELL LUNGES (both legs)

100m ROW

10 BURPEE PULL UPS

5 POWER CLEAN (225/135)

TUESDAY, JULY 18TH

Orange Coast CrossFit – CrossFit

A: Snatch

75%x3x5

B: Metcon (Time)

5RNDS:

25 WALL BALLS (20/14)

5 SQUAT SNATCH (115/85)

* 2 MIN REST between rounds. Score is slowest round!

MONDAY, JULY 17TH

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds)

10 EMOM ALT MIN(+,-)

200M RUN

15/12 T2B

*ONLY SCORE COMPLETED RNDS

B: Metcon (AMRAP – Reps)

4 RNDS:

:45/:15

1. SKI ERG

2.DOUBLE UNDERS

3. ASSAULT BIKE

4. DEVIL PRESS (45/25)

5. REST 1MIN

* LOWEST REP TOTAL OF ALL 4 ROUNDS.

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

3 Rounds

400m Run

30 Wall Balls

20 T-2-B

10 Power Snatches (135/95)

Partner WOD

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

30 Min Time Cap

Cash IN: 50 Cal Row

then…

20-18-16-14-12-10-8-6-4-2

Squat Clean (185/125)

Burpee Box Jumps (24/20)

Deadlifts (185/125)

Pull Ups

Weightlifting

Orange Coast CrossFit – Weightlifting

A: Front Squats+Split Jerks (5(3+2))

5(3+2) at 80% of your 1RM

B: Snatch+Low Hang Snatch (4(75/1+2))

60/1+2

70/1+2

4(75/1+2)

A: Metcon (Time)

25-20-15-10-5

Cal on AB

Russian KB Swings (R/B)

-400m jog in between rounds

A: Metcon (No Measure)

3×10 GHD Sit ups

3×10 back extensions

FRIDAY, JULY 14TH

Orange Coast CrossFit – CrossFit

A: Box Step ups

2×20 – 2xKB (24/20) (BLUE/GREEM)

B: Metcon (AMRAP – Reps)

FT: (5MIN TC)

1: 21-15-9

Ski Erg

Front Squats (115/75)

REST 1 MIN

FT: (5MIN TC)

2: 21-15-9

Assault Bike

Push Press (115/75)

REST 1 MIN

FT (5MIN TC)

3: 21-15-9

Row (Cal)

Burpees

REST 1 IMN

FT (5MIN TC)

4: 2: 21-15-9

30 Dubs

KBS (blue/green)

Sit-Ups

*score is total reps of each Wod combined with all wods.

1-3 = 90reps/wod

4=180

THURSDAY, JULU 13TH

Orange Coast CrossFit – CrossFit

B: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

A: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

1 Power Clean (205/135)

5 Strict Pull Ups

10 HSPU