CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.14 “KETTLEBELL MADNESS” 8 minute AMRAP: 16 KB swings 16 KB OHWL steps (8/8) Rest 1 minute 8 minute AMRAP: 16 KB snatches (8/8) R/L 16 KB OHS (8/8) (scale,… Read more »
Colin Cartee
04/03/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 7 Burpee bar hops 6 Hang cleans 135/95 5 Front squats 135/95 Scaled versions 7 Burpees (over something) 6 KB swings 5 KB squats RX rounds: 9-11… Read more »
04/02/2020
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: 500/400 Cal Bike/Row for time *** Every 5 minutes including 0:00 perform 10 synchronized DUAL (if possible) devil press. 50/35 WOD times: 26:-30:00
04/01/2020
CrossFit OC3 – CrossFit Metcon (Time) Q.11 – Wednesday 2 Rounds: 12 squat cleans 155/105 100 DU’s or 150 singles 2 Rounds: 24 OHWL steps 12/12 (dumbbell/kettlebell) 75 DU’s or 100 singles 2 Rounds: 36 wall balls 50 DU’s or… Read more »
Bobette’s Blog: Why You’re Never Too Old
Growing up, Bobette was very active and never had weight issues. In fact, she was sometimes considered excessively small or underweight. Gymnastics and softball ate up a lot of her free time but she eventually became a mom and inadvertently… Read more »
03/20/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5 Rounds for time: 30 Wall balls 20 KB push press 10/10 R/L 10 weighted pistols 5/5 R/L
03/19/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD!! Find someone with a machine!!! 1000/840 calories for time! Each partner works for 1 minute at a time
03/18/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP: 24 KB swings 21 KB squats 18 Burpees
03/17/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×30 Back extensions 3×10- Straight leg DL’s 3×10 GHD raises Metcon (Time) Repeat 17.5 (RX+ option) 10 Rounds: Performance 9 Thrusters 95/65 (RX+ 115/75) 35 DU’s Fitness 9 Thrusters… Read more »
03/16/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (5×2) 2 second pause at bottom of each rep Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 15 Back squats 135/95 12 Pull ups 9 Hang cleans 135/95 Fitness 15 back… Read more »