CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Accesory Arms + Chest 4 rounds: 12 Bench Press 12-15 Dual DB curls (seated) 15-20 DB narrow grip press 15-20 Barbell curls (pin elbows) Metcon (2 Rounds for time) 2 Rounds… Read more »
Source Code
CrossFit – Mon, Mar 27
CrossFit OC3 – CrossFit Weightlifting Thruster (EMOM 10 min 3 reps ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 9 Thrusters 115/75 6 BMU 36 DU’s Fitness 9 Thrusters 12 push ups 54 Singles
CrossFit – Fri, Mar 24
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 25 DU’s 10 Snatches 115/75 25 DU’s 10 OHS 115/75 then… 7:00 to establish a 2 rep max snatch Fitness 30 Singles 10 snatches 30 singles… Read more »
CrossFit – Thu, Mar 23
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: Performance 3 Rounds: 50/40 Cal ski (Barbell FR hold) 10 Syn C&J 185/135 2 Rounds: 30 Syn FS 135/95 (Weight change) 30 Syn Burpee bar hops 1 Round: 30 D-Ball OS (total)… Read more »
CrossFit – Wed, Mar 22
CrossFit OC3 – CrossFit Deadlift (5×5 (building) ) Metcon (Time) For Time: Performance 90 Thrusters 95/65 60 T2B 30 BJO 36/30 Fitness 75 Thrusters 50 GHDSU, T2Rig, Sit ups 25 BJO or step overs
CrossFit – Tue, Mar 21
CrossFit OC3 – CrossFit Accessory Work Accessory Arms: 4 Rounds: -10 or 20 reps (Bar/Bench dips) straight into… -Max banded push downs -12 Seated DB curls -Dual DB tricep kick backs -12-15 weighted barbell curls Metcon (Calories) 10×2:00 max Cal… Read more »
CrossFit – Mon, Mar 20
CrossFit OC3 – CrossFit Back Rack Lunge (Back Rack Lunge 4×12 (6 per leg, get heavy) ) Super set with 150′ of unweighted walking lunges Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 1 Power cleans + 1… Read more »
CrossFit – Fri, Mar 17
CrossFit OC3 – CrossFit Metcon (Time) 750 Burpees for time Fitness Do less Burpees
CrossFit – Thu, Mar 16
CrossFit OC3 – CrossFit Deadlift (4×10) Superset: DB rows – 15 per arm DB shrugs- 15 Metcon (Time) For time Performance 40 CTB 30 Box jumps 30/24 20 C&J 185/135 30 Box jumps 40 CTB Fitness 40 Pull ups/RR 30… Read more »
CrossFit – Wed, Mar 15
CrossFit OC3 – CrossFit Metcon (No Measure) 40 minute EMOM Performance 16/12 Cal bike 6 Devil press 50/35 (dual) 16/12 Cal Ski 18 Wall balls 30/20 Fitness 14/10 Cal bike 5 Devil press 14/10 Cal ski 16 Wall balls