Orange Coast CrossFit – CrossFit
* You must Check in on Wodify and perform the workout 10 days in a row to be eligible for prize.
The weak will weed out and the strong will survive. We want to know who our warriors are. Are you ready!?
A: Warm-up (No Measure)
8 Min EMOM:
Min 1: 40 sec Row or Ski
Min 2: 10 alt plank shoulder tap + 10 alt Lunges
* Move at a sustainable pace. This is a warm up and NOT a scored workout.
B: Metcon (No Measure)
0-5 Min Clock
OH Plate hold while High Knee March in place (45/25)
*EMOM 10 Deadlift (95lbs/65lbs)
5-15 Min Clock:
75 Thruster (95lbs/65lbs)
*EMOM 5 Burpees
15-30 Min Clock:
15 Unbroken OHS (95lbs/65lbs)
* Broken sets = 40 Flutter Kicks on spot
30-40 Min Clock:
20 Push Up
20 Air Squat
* The Goal is to show up and do the very best you can. There is no shame in scaling weight if needed.
Walk through our doors and get work done to the best of your ability for 10 days in a row, that is your challenge.
Brutal Workouts like these often take a toll on us more mentally than physically. We try and find ways to escape or create excuses to quit. Prove to yourself that if you want something bad enough, that weak ass negative voice in your mind will NOT get in your way.