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
CHAD
15 minutes box step ups 24/20 45/35lb pack or vest or whatever
2. 15 minute AMRAP
Donny (iowa kid)
15-12-9
Deadlifts 225/155
Burpee bar hops
3. 15 minute AMRAP
SPEHAR
200M run
10 Thrusters 135/95
10 CTB pull ups
Fitness
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)
Burpees
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
