CrossFit OC3 – CrossFit Accessory Metcon (No Measure) 4 Rounds: 10 Flat bench (barbell) 15 DB curls 10 INcline DB bench Max reps banded curls Metcon (Time) For time Performance 50 pull ups 50 DB snatch 50/35 50 Thrusters 75/55… Read more »
Source Code
CrossFit – Thu, Oct 19
CrossFit OC3 – CrossFit Front Squat (4×10) Metcon (AMRAP – Reps) Every 3:00×6 rounds Performance 15/11 Cal ski 15 Wall balls 30/20 50 DU’s Fitness 12/9 Cal ski 15 Wall balls 60 SIngles
CrossFit – Wed, Oct 18
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD Performance 500/400 Cal bike *** Every 5:00 15 Syn BBJO 24/20 Fitness 400/300 *** 10 Burpee box overs (syn)
CrossFit – Tue, Oct 17
CrossFit OC3 – CrossFit Accessory Metcon (No Measure) Accessory Shoulders Seated DB press 12-15 10/10/10 Lat Raises DB’s (3 Different weights, if possible) 12-15 BB upright rows Metcon (5 Rounds for time) 5 Rounds: (each for time, rest 1 min)… Read more »
CrossFit – Mon, Oct 16
CrossFit OC3 – CrossFit Deadlift (4 Deadlifts ) EMOM 9 minutes 4 Deadlifts 70/78% across Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 3.6.9.12.15… T2B C&J 125/85 Fitness GHDSU, T2Rig, Medball sit ups C&J
CrossFit – Fri, Oct 13
CrossFit OC3 – CrossFit Accessory Push press 5×7 10/10/10 lat raises Metcon (AMRAP – Rounds) 4 Rounds: (each for time) 1 min rest between Performance 30/22 Cal bike 15 Burpee Box jump overs 30/24 15 CTB pull ups Fitness 24/16… Read more »
CrossFit – Thu, Oct 12
CrossFit OC3 – CrossFit Metcon (Time) LIft: EMOM 12 minutes 5 Hang cleans 15/11 Cal ski Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 12 Synchro power snatch 75/55 9 Syn wall balls 30/20 30 DU’s (each) (sametime)… Read more »
CrossFit – Wed, Oct 11
CrossFit OC3 – CrossFit Metcon (Time) Performance 1 mile run 200′ Walking lunges with 70/55lb KB 25 KB swings 1200M run 200′ 25 800M run 200′ 25 Fitness 1200M run 200′ (unweighted or less) 25 800M run 200′ 25 600M… Read more »
CrossFit – Tue, Oct 10
CrossFit OC3 – CrossFit Accessory Accessory: 4 Rounds: 12-15 DB bench press 21s curls with barbell 12-15 Medball push ups 7-10 Chin ups Metcon (Time) For time: Performance 2000M row for time rest 2 minutes then.. 3 Rounds 10 Thrusters… Read more »
CrossFit – Mon, Oct 9
CrossFit OC3 – CrossFit Back Squat (EMOM 12 minutes ) EMOM 12 minutes Back Squat 1-4 10 squats 5-8 8 Squats 9-12 6 Squats *** must go up each set Metcon (Time) 2 rounds: Performance 30 T2B 20 BJO 30/24… Read more »