CrossFit OC3 – CrossFit Metcon (No Measure) 10×4:00 0-2:00 5 C&J 205/145 12 Burpee bar hops 2:00-4:00 :90 max cal ski/bike *** switch off each round (You will be on the ski or bike for :90 straight) Fitness same thing,… Read more »
Workout of the Day
CrossFit – Thu, Dec 28
CrossFit OC3 – CrossFit Accessory Arms: 4×25 Skull crushers 4×25 NG bench 4×20 Barbell curls 4×20 Hammer curls Metcon (4 Rounds for time) 4 Rounds each for time Performance 25/18 Cal row 25 Wall balls 30/20 20 DB snatch 50/35… Read more »
CrossFit – Wed, Dec 27
CrossFit OC3 – CrossFit Front Squat (8×4) LIft: Front Squat 8×4 1 1/4 Front squats *** All the way down 1/4 back up. Then full squat Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 3-5-7-9-11-13 Squat cleans 185/135 15… Read more »
CrossFit – Tue, Dec 26
CrossFit OC3 – CrossFit Metcon (No Measure) 9am ONLY
CrossFit – Mon, Dec 25
CrossFit OC3 – CrossFit Christmas HOME WOD (Time) 5 rounds: 25 Burpees 50 Air squats 25 Push ups
CrossFit – Fri, Dec 22
CrossFit OC3 – CrossFit Clean and Jerk (heavy single C&J) Metcon (AMRAP – Rounds and Reps) Partner WOD: 12 minute AMRAP Partner A: 120′ Farmers carry 70/55 (KB’s) Partner B: 20 Wall balls 20/14 *then switch 50/40 Cal bike Rest… Read more »
CrossFit – Thu, Dec 21
CrossFit OC3 – CrossFit Metcon (Time) 4 rounds 15 Barbell curls max tricep plate ext 12-15 max setaed DB curls Max dips Metcon (Time) 3 Rounds each or time (rest 1 min b/t) Performance 25 T2B 15 Box jump overs… Read more »
CrossFit – Wed, Dec 20
CrossFit OC3 – CrossFit Metcon (Calories) 20 minute row 20 minute bike *** 5 minutes to establish a 2 rep max deadlift (in the middle of the two 20 minute blocks. Fitness same Deadlift (2 rep max )
CrossFit – Tue, Dec 19
CrossFit OC3 – CrossFit Metcon (No Measure) Lift: 10 minute EMOM 16/12 Cal ski 5 Power snatches Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 24 DU’s 12 STO 135/95 24 DU’s 12 FS 135/95 Fitness 30 Singles 10… Read more »
CrossFit – Mon, Dec 18
CrossFit OC3 – CrossFit Accessory LIft: 3 Rounds: 12-15 Narrow stance back squats 12-15 Bulgarian split squats (foot on box) 8-10 GHD Raises Metcon (Time) For time 36-24-12 Wall balls 30/20 Hang cleans 95/65 burpee bar hops Fitness 30-20-10 Wall… Read more »