CrossFit OC3 – CrossFit Metcon (Time) “FireBall” Performance 2 Mile run 20 Squat cleans 185/135 40 BJO 30/24 60 Burpee bar hops 2 mile run Fitness 1.5 mile run 20 Squat cleans 40 box step overs 40 Burpee bar hops… Read more »
Source Code
CrossFit – Thu, Jul 27
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 4×4:00 AMRAPs (rest 2:00 b/t) Start where you left off Each block begins with 21/16 Cal ski then… AMRAP 10 CTB pull ups 10 Power snatches 115/75 Fitness 18/13 Cal… Read more »
CrossFit – Wed, Jul 26
CrossFit OC3 – CrossFit Power Clean (Lift: 8 Rounds: :30 on/:30off Power cleans 225/155 (3-5 reps) ) Metcon (Time) 3 Rounds: Performance 400M run 25 KB swings 70/55 50 Walking lunge steps with KB Fitness 300M run 20 KB swings… Read more »
CrossFit – Tue, Jul 25
CrossFit OC3 – CrossFit Accessory LIft: Accessory: 4 Rounds: Chest and Arms 15 reps bench press (incline) SPOTTER 15 Dual DB curls (alt) 30 reps total 15 DB bench flat 1 Round of 21’s with barbell (curls) then.. max set… Read more »
CrossFit – Mon, Jul 24
CrossFit OC3 – CrossFit Back Squat (LIft: Backsquat: 4×10 @ 70-73% across ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 3.6.9.12.15.18… Performance THrusters 95/65 40 DU’s Fitness Thrusters 75/55 50 Singles
CrossFit – Fri, Jul 21
CrossFit OC3 – CrossFit Bench Press (LIft: 5×10 Narrow grip bench ) Between sets: 12-15 barbell curls Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 200M run 16 KB swings 55/35 8 2 for 1 Burpees (2 push… Read more »
CrossFit – Thu, Jul 20
CrossFit OC3 – CrossFit Metcon (Time) Partner WORKout Split however.. machines must be completed in order. Row 300/240 Ski 300/240 Bike 300/240 Fitness Do less cals! Have same amount of fun!
CrossFit – Wed, Jul 19
CrossFit OC3 – CrossFit Squat Clean (5×3 (singles)) Metcon (Time) For time Performance 40 FS 115/75 40 pull ups 40 STO 115/75 40 BJO 30/24 Fitness 30 FS 30 Assst. pull ups/ RR 30 STO 30 Box jumps or step… Read more »
CrossFit – Tue, Jul 18
CrossFit OC3 – CrossFit Accessory Accessory 3 Rounds: 12 RDL’s 15 Dual DB Chest supported rows 12 Barbell rows Metcon (Time) For time Performance 100 T2B 1 Mile run with KB 55/35 Fitness 100 T2Rig 1 Mile run no bell
CrossFit – Mon, Jul 17
CrossFit OC3 – CrossFit Metcon (Time) Lift: Every 3:00 for 5 rounds 14/10 Cal ski 7 Unbroken PS (you pick) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 20 DU’s 10 PS 75/55 20 DU’s 10 OHS 75/55… Read more »