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 »
Workout of the Day
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 »
CrossFit – Mon, Jan 22
CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) Monday 01/22 Cardio Day!!! “The Impossible EMOM” 0-6:00 16/12 Cal row 8 Burpees over bar 6-12:00 16/12 Cal row 10 Burpees over bar 12-18:00 20/15 Cal row 12 Burpees over bar 18-24:00… Read more »
CrossFit – Fri, Jan 19
CrossFit OC3 – CrossFit Back Squat (4×9) Back squat 4×9 @ 73-76% across Metcon (AMRAP – Rounds and Reps) 16 minue AMRAP Performance 24/18 Cal ski (done however) 10 Syn hang cleans 125/85 10 Syn Burpee bar hops Fitness 20/14… Read more »
CrossFit – Thu, Jan 18
CrossFit OC3 – CrossFit Accessory Lift: 3 Rounds: back work 10-12 Bent over rows with BB 10-12 reverse grip bent over rows 12-15 seated DB rows max set banded face pulls Metcon (Time) 4 Rounds for time Performance 5 Wall… Read more »
CrossFit – Wed, Jan 17
CrossFit OC3 – CrossFit Metcon (No Measure) 30 minute EMOM 15/11 Cal row 2. 5 Devil press dual DB 50/35 15 Wall balls 30/20 Fitness about :40 seconds of work per minute.
CrossFit – Tue, Jan 16
CrossFit OC3 – CrossFit Push Jerk (3×10) LIft; Push jerk 3×10 super set with DB lateral raises (2 weights, 10 reps each) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 3-6-9-12-15… Thrusters 115/75 T2B Fitness Thrusters T2rig, GHDSU, medball… Read more »
CrossFit – Mon, Jan 15
CrossFit OC3 – CrossFit Deadlift (3 rep max) Metcon (Time) For time Performance 30 DB snatch 50/35 15 Burpee box overs 30/24 30 DB hang C&J 50/35 (15/15) 15 BBJO 60/45 Cal row 15 BBJO 30 DB hang C&J 15… Read more »