Workout of the Day

TUESDAY, FEB. 21st

Orange Coast CrossFit – CrossFit

 

[OCCF] News Blog

*Pre order [OCCF] go to www.info@orangecoastcrossfit.com with size. 40$ each

 

**For 5 straight weeks (starting Feb 24th) we will be hosting our Annual Friday Night Lights. If you are a first time CrossFit Open participant this year you can expect a very fun, friendly, and competitive atmosphere with high energy and Good Vibes! We like to create an environment that will make you perform at your best so make sure you mark your calendars NOW! Bring the family, bring the friends. Let’s make this a party!

17.1 – Friday, Feb 24th. Heats starting at 5pm.

17.2 – Friday, March 3rd. Heats starting at 5pm

17.3 – Friday, March 10th. Heats starting at 5pm

17.4 – Friday, March 17th. Heats starting at 5pm

17.5 – Friday, March 24th. Heats staring at 5pm

*** Heats with be assigned on a first come first serve basis. We will also need judges so if you can spare a little extra time we would really appreciate your help!

**** Post Friday Night lights we will be heading over to The Hub in Costa Mesa for some good food and an Ice Cold Recovery Beer. We hope you are all able to join!

*****Power supply will have a booth this fri 24th if your interested in meal planning!

A: Snatch Balance

20 min or 10 sets to max effort:

Snatch Highpull + Power Snatch + Snatch

B: Metcon (AMRAP – Reps)

12EMOM:

+ 8 DB Thrusters (45/25)

– max Effort Burpee Pull Ups

*score is max burpee pullups

MONDAY. FEB. 20th

Orange Coast CrossFit – CrossFit

[OCCF] News Blog

*Pre order [OCCF] go to www.info@orangecoastcrossfit.com with size. 40$

each

**For 5 straight weeks (starting Feb 24th) we will be hosting our Annual Friday Night Lights. If you are a first time CrossFit Open participant this year you can expect a very fun, friendly, and competitive atmosphere with high energy and Good Vibes! We like to create an environment that will make you perform at your best so make sure you mark your calendars NOW! Bring the family, bring the friends. Let’s make this a party!

17.1 – Friday, Feb 24th. Heats starting at 5pm.

17.2 – Friday, March 3rd. Heats starting at 5pm

17.3 – Friday, March 10th. Heats starting at 5pm

17.4 – Friday, March 17th. Heats starting at 5pm

17.5 – Friday, March 24th. Heats staring at 5pm

*** Heats with be assigned on a first come first serve basis. We will also need judges so if you can spare a little extra time we would really appreciate your help!

**** Post Friday Night lights we will be heading over to The Hub in Costa Mesa for some good food and an Ice Cold Recovery Beer. We hope you are all able to join!

*****Power supply will have a booth this fri 24th if your interested in meal planning!

A: Front Squat (3×5 @70)

B: Metcon (Time)

10 RFT:

7 Ring Dips

7 SDHP (95/65)

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

(Cash in with the following before each new movement)

5 Power Cleans (185/115)

25 Double Unders

2 Rounds

25 Pull Ups

25 KB Swings

25 Burpees

25 Wall Balls

25 T-2-B

CASH OUT: 800

35MIN TIME CAP

Partner WOD

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

1,000m Row (Alternating every 500m)

30 Box Jumps (30/24)

30 Thrusters (115/75)

30 Burpees

30 Deadlifts (115/75)

FRIDAY, FEB. 17th

Orange Coast CrossFit – CrossFit

A: GHD Sit Ups + Back Extentions

weighted (25/10)

B: Metcon (Time)

2 RFT: (20min cap)

30 hang cleans (95/65)

100 dubs

30 pullups

100 dubs

30 ohs (95/65)

100 dubs

30 DB snatch 45/30

THURSDAY, FEB. 16th

Orange Coast CrossFit – CrossFit

B: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

A: Metcon (AMRAP – Reps)

10 EMOM

1-10reps

Unbroken set of Muscle ups

*min1: 1RMU

min2: 2RMU

min3: 3 RMU

-if you break before Finnishing the required reps of the min. Finnish with

ring dips (W/ feet elevated on bench)

*min6: 4RMU+2 ring rows

Mod will be pull-ups and Ring dips

**Score is best/highest unbroken set

WEDNESDAY, FEB. 15th

Orange Coast CrossFit – CrossFit

B: Metcon (Time)

5 RFT:

10 push ups

10 pull ups

10 ring dips

10 GHD Sit ups

Front Squat

4×6 @85%

TUESDAY, FEB. 14th

Orange Coast CrossFit – CrossFit

A: Handstand Push Up Skill Work: (10X1,10X3)

-kick up Progression

-Triangle position

-HSPU progressions

B: Metcon (Time)

FOR TIME:

10-1

HSPU

KBS

Goblet Squats (R/Y)

MONDAY, FEB. 13th

Orange Coast CrossFit – CrossFit


Congrats to the winners Athletes, and Participants of the 1st Annual (2017) [OCCF] Valentines Day Duo

A: Skill Work: Pistols

Bar Assist, Banded Assist,

elevation(heel) Assist.

Box Assist,

RX’ed

B: Metcon (AMRAP – Rounds and Reps)

15AMRAP

10 T2B

10 Snatches (full) 95/65

10 pistols

SUNDAY, FEB. 12th “VALENTINES DAY DUO”

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

10 AMRAP

1,2,3,4,5…

KBS (B/G)

Wall Balls (20/14)
*both partners work at the same time but on opposite movements.

*both must complete the required reps for each round to move on to the next round.

B1: Metcon (AMRAP – Reps)

“THE COMBINE”

4×4 Min stations:

Station 1:

4Min:

MAX BENCH (165/105)

B2: Metcon (Distance)

Station 2:

4MIN:

MAX BOX JUMP

(Hieght)

*total

B3: Metcon (Distance)

Station 3:

4MIN:

MAX BROAD JUMP (distance)

*total

B4: Metcon (Time)

Station 4:

4MIN:

100M (partner) SPRINT

C: Metcon (AMRAP – Rounds and Reps)

20AMRAP:

partner1

400M run

partner2

AMRAP:

12 cal row

6 Squat Cleans (135/95)

12 Burpee Over Bar

50 Double Unders

*partners Alt 400’s

*continue picking up where last partner left off

*score is total rounds + reps in 20min.