CrossFit – Fri, Nov 10

CrossFit OC3 – CrossFit

Metcon (No Measure)

VETERANS DAY!!! (welll we are observing it on this day, technically it is tomorrow)

3×15 minute AMRAPS. My plan is to run 3 different cool hero WODS but make them all 15 minute AMRAPS. They will work well together and should set up a very unique experience for the members


15 minutes box step ups 24/20 45/35lb pack or vest or whatever

2. 15 minute AMRAP

Donny (iowa kid)


Deadlifts 225/155

Burpee bar hops

3. 15 minute AMRAP


200M run

10 Thrusters 135/95

10 CTB pull ups


same scheme just scale weight and movements (aka pull ups for RR) Make sure to ASK your coach!!!

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

Spehar (Time)

For time:

135-lb. thrusters, 100 reps

100 chest-to-bar pull-ups

Run 6 miles

Partition the thrusters, pull-ups and run as needed.
To learn more about Spehar click here

Donny (Time)

21-15-9-9-15-21 Reps, For Time

Deadlifts (225/155 lb)

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here