CrossFit OC3 – CrossFit Power Clean (3 reps ) Metcon (Time) 3 rounds 40/30 cal row 20 Burpee box overs 30/24 10 squat cleans 155/105 Fitness 30/25 cal row 15 burpee box overs 10 squat cleans
Workout of the Day
CrossFit – Thu, Apr 11
CrossFit OC3 – CrossFit Deadlift (8-8-6-6-4-4-2-2) *Go up every set Metcon (No Measure) WOD: 24minute EMOM Performance 16/12 Cal bike 16/12 Cal ski 10 Dual DB Snatches 50/35 Fitness about :45 worth of biking about :45 worth of Skiing 10… Read more »
CrossFit – Wed, Apr 10
CrossFit OC3 – CrossFit Push Press (5×5) Work upSuper set lateral raises Metcon (AMRAP – Rounds and Reps) 5×3:00 blocks (1 min rest b/t) Performance 10 Thrusters 125/85 10 T2B 10 Hang cleans 125/85 Fitness 10 Thrusters 10 GHDSU, Medball… Read more »
CrossFit – Tue, Apr 9
CrossFit OC3 – CrossFit Accessory Accessory work: 3 Rounds 8 Heavy RDL’s (pin pulls) 16 dual DB rows (seated on a box) Max set reverse flys with DB’s Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 100/70 Cal… Read more »
CrossFit – Fri, Apr 5
CrossFit OC3 – CrossFit Power Clean (6×3) Work up, get heavy (singles) Metcon (Time) Partner WOD Performance 2 Rounds: 60/44 Cal ski (switch however) 30 Syn KB swings 70/55 20 Syn KB squats 70/55 then… 2 Rounds: 60/44 Cal row… Read more »
CrossFit – Thu, Apr 4
CrossFit OC3 – CrossFit Metcon (No Measure) Performance 16/12 Cal bike 12 Thrusters 95/65 8 Burpee pull ups Fitness About :45 of niking 12 Thrusters lighter weight 8 Burpees to target
CrossFit – Wed, Apr 3
CrossFit OC3 – CrossFit Front Squat (6×4) LIft: Front Squat (temp, 4-2-1) Metcon (Time) For time Performance 100/80 Cal row 50 pull ups 50 DB snatch 50/35 50 Box jump overs 24/20 Fitness 80/60 40 RR/Asst pull ups 40 DB… Read more »
CrossFit – Tue, Apr 2
CrossFit OC3 – CrossFit Accessory Accessory work: 4 Rounds 15 Bench press with DB’s 12-15 Dual DB curls (slow seated) 15-20 Paralette Push ups 6-9 Chin ups Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 9 Wall balls… Read more »
CrossFit – Mon, Apr 1
CrossFit OC3 – CrossFit Skill work EMOM Lift: EMOM 10 minutes 15/11 Cal ski Gymnastics skill work (BMU, RMU, T2B About :40 seconds work of work) Metcon (4 Rounds for time) 4 Rounds for time 75 DU’s 10 C&J 155/105… Read more »
CrossFit – Fri, Mar 29
CrossFit OC3 – CrossFit Back Squat (10×3) Lift: Back Squats 10×3 @ 81-84% (across) Metcon (4 Rounds for time) 4 Rounds 300M run 15 STO 95/65 15 Front squats Fitness 200M run 12 12