CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: WEDDING WEEKEND!! Performance 250/200 Cal bike (switch however) 100 Syn Wall balls 20/14 50 Syn KB swings 55/35 50 Syn Burpees 50 Syn KB swings 55/35 100 Syn Wall balls 20/14 250/200… Read more »
Source Code
CrossFit – Thu, Nov 2
CrossFit OC3 – CrossFit Bench Press (EMOM 8 min *8 reps) Metcon (Time) For time Performance 1000/800M ski then.. 5 Rounds: 10 Power snatch 95/65 10 OHS 95/65 Fitness 900/750M ski then.. 5 Rounds: 10 Power snatch 10 FS,BS or… Read more »
CrossFit – Wed, Nov 1
CrossFit OC3 – CrossFit Accessory Accessory work: 4×15 Tricep kick backs 4×15 Dual DB incline curls 4×15 Bar dips 4×15 Weight BB curls 2 max sets: Banded pull downs (triceps) Banded curls Metcon (3 Rounds for time) 3 Rounds each… Read more »
CrossFit – Tue, Oct 31
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 10×2:00 (EMOMs) Performance 5 C&J 185/135 10 Burpee box overs 24/20 (rest remaining time of 2:00. I am looking for minimum of :30 of rest) Rest 1 minute 20 minute… Read more »
CrossFit – Mon, Oct 30
CrossFit OC3 – CrossFit Back Squat (7-7-5-5-3-3) Lift: BS Tempo 3-1-0 7-7-5-5-3-3 (Super set with walking lunges hold 45lb plate (100′) Metcon (Time) 10 minute AMRAP (3.6.9.12.15…) Performance Squat cleans 125/85 45 DU’s Fitness Squat cleans 50 Singles
CrossFit – Fri, Oct 27
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 9 Deadlifts 155/105 6 CTB pull ups 3 Power cleans 155/105 Fitness 9 Deads 6 pull ups/RR 3 Power cleans Deadlift (3 rep max deadlift )
CrossFit – Thu, Oct 26
CrossFit OC3 – CrossFit Bench Press (4×5) Lift: 4-1-0 Flat Bench (4×5) Superset with 12/15 Slow paralette Push ups (feet on bench is RX) Metcon (Time) For time Performance 25 KB swings 70/55 25 STO 135/95 50 Box jumps 30/24… Read more »
CrossFit – Wed, Oct 25
CrossFit OC3 – CrossFit Metcon (Time) 40 minute EMOM 16/12 Cal row 16 Wall balls 30/20 8 Burpee pull ups 16 Hang DB Snatches 8/8 Fitness 14/10 Cal row 14 wall balls 8-10 Burpees to target 12 hang DB snatch… Read more »
CrossFit – Tue, Oct 24
CrossFit OC3 – CrossFit Accessory Accessory Work: Booty WOrk: 3 Rounds: 20 Single leg Bulgarian split squats N/R/W Squats 10/10/10 10 GHDSU raises Metcon (4 Rounds for time) 4 Rounds: 30/24 Cal bike 15 Thrsters 115/75 20 T2B Rest 1:00… Read more »
CrossFit – Mon, Oct 23
CrossFit OC3 – CrossFit Metcon (Time) LIft: 5 Rounds: 15/10 Cal Ski 5 Heavy C&J Rest :90 Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 3.6.9.12.15… OHS 75/55 Power snatch 75/55 30 DU’s Fitness FS/BS/OHS Power snatch 30 Singles