CrossFit OC3 – CrossFit Accessory Lift: Arms (3 rounds) 15 Single DB curls (holding head of DB) 15 Skull crushers into kick backs (total 30 reps) 15 Elbows pinned barbell curls 12/15 Dips Metcon (Time) For time Performance 100/80 cal… Read more »
Workout of the Day
CrossFit – Mon, Feb 5
CrossFit OC3 – CrossFit Back Squat (5×5) *** I want 14 bulgarian split squats per leg, between sets (holding a KB) *** pick a weight and stay. Go by feel Metcon (Time) 5×3:00 (rest remaining time) Performance 15/11 Cal ski… Read more »
CrossFit – Fri, Feb 2
CrossFit OC3 – CrossFit Metcon (Time) 18 minute EMOM Performance 15/12 Cal ski 5 Back squats from floor 67-70% Max shuttle runs Fitness 14/10 Cal ski 5 Back squats (from rack) Max shuttle runs Weightlifting Metcon (No Measure) Lift: bench… Read more »
CrossFit – Thu, Feb 1
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: 2 Rounds: 80/60 Cal row (switch however) 20 C&J 185/135 (switch however) 2 Rounds: 60/40 Cal row (switch however) 30 Synchro Burpee box overs 30/24 2 Rounds: 40/30 Cal row (switch however)… Read more »
CrossFit – Wed, Jan 31
CrossFit OC3 – CrossFit Metcon (No Measure) Accessory work: 3 Rounds: 4×15 Dual DB rows chest supported (incline) 4×15 SIngle arm DB rows 4×15 Pin pulls (from rack, knee height, should be heavy) Metcon (AMRAP – Rounds) 5 Rounds (each… Read more »
CrossFit – Mon, Jan 29
CrossFit OC3 – CrossFit Weightlifting Lift: 10 minute EMOM 16/12 Cal bike erg 3 Squat clean thrusters Metcon (Time) WOD: For time 2,000/1800M bike erg (For time Then… 4 Rounds: 20 T2B 10 Push press 135/95 Fitness 1800/1600M bike Then…… Read more »
CrossFit – Fri, Jan 26
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD!!! Performance 12 minute AMRAP 15/15 Cal bike/row (switch each round) 10 Synchro thrusters 95/65 5 D-ball OS (5 each) Rest 1 minute 8 Minute AMRAP 20 Syn DB… Read more »
CrossFit – Thu, Jan 25
CrossFit OC3 – CrossFit Weightlifting 2 Push Press + 2 Push Jerk 4×5 (4 sets of 5 reps of the complex) Inbetween I want to see max set of upright barbell rows, directly into barbell raises (for delts) Metcon (Time)… Read more »
CrossFit – Wed, Jan 24
CrossFit OC3 – CrossFit Front Squat (4×10) Front Squat 4×10 (No %, go by feel) (In between sets, 150′ of walking lunges) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 3.6.9.12.15.18.21… Power snatch 95/65 CTB Pull ups 24… Read more »
CrossFit – Tue, Jan 23
CrossFit OC3 – CrossFit Accessory Lift: Arms 4 ROunds 4×15 Barbell curls 4xmax set bar dips 4×15 dual DB curls (pause at the top) 4×15 Tricep kick backs (super set with tricep plate ext- max set) Metcon (Time) 3 Rounds… Read more »