CrossFit OC3 – CrossFit Deadlift (Lift: Deadlift 6×3 @ 75-78% across ) Metcon (Time) WOD: Performance 100 Du’s then… 3 Rounds: 18 hang snatch 95/65 18 Box jumps 30/24 then… 100 Du’s Fitness 150 Singles then… 3 Rounds: 18 HS… Read more »
Source Code
CrossFit – Mon, Jan 2
CrossFit OC3 – CrossFit Metcon (Time) Bring in 23′ 40 minute EMOM Performance 16/12 cal row 8 Hang squat cleans 145/100 16 T2B 16/12 Cal ski FItness 14/10 Cal row 8 Hang squat cleans 16 GHDSU, Medball/T2Rig 14/10 Cal ski
CrossFit – Fri, Dec 30
CrossFit OC3 – CrossFit Metcon (No Measure) 9am CLASS ONLY
CrossFit – Thu, Dec 29
CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Lift: Accessory: 75 Push ups 50 Bench press 75 barbell curls (slow) 50 Dual DB curls Metcon (Time) For Time: Performance 100 DU’s 25 Pull ups 25 Hang snatch 95/65 100… Read more »
CrossFit – Wed, Dec 28
CrossFit OC3 – CrossFit Deadlift (4×8 (60-65% across) ) Super set with Pendlay rows (4×8) Metcon (Calories) 10 Rounds E2MOM (20 minutes total) Start each 2 minute block with this 9 hang cleans 6 Front squats 3 Push jerk Rx… Read more »
CrossFit – Tue, Dec 27
CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Accessory Work: 15 narrow Stance 3/4 reps (back squat) 8/8/8 narrow/Wide/Regular Stance Gob squats 10 GHD Raises Metcon (Time) 3 Rounds for time Performance 40/30 Cal row 20 T2B 10 D-ball… Read more »
CrossFit – Mon, Dec 26
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD (9AM ONLY CLASS, Open gym all day) 22 minute AMRAP 17 Syn Wall balls 20/14 15 Syn KB swings 55/35 13 Syn Burpees Clean and Jerk (1 RM… Read more »
CrossFit – Fri, Dec 23
CrossFit OC3 – CrossFit Metcon (Calories) 9AM ONLY CLASS Teams of 3 10×4:00 AMRAPS 10 Synchro Burpee box overs 24/20 10 Syn Front Squats 115/75 5 Syn C&J 115/75 remaining time in 4:00 Max cal Ski/Bike (2 people working at… Read more »
CrossFit – Thu, Dec 22
CrossFit OC3 – CrossFit Bench Press (10 rep max) then…. 3 Rounds: 15-20 reps bench dips 15 Dual DB curls (slow) 15 Single DB overhead Ext 15 Barbell curls Metcon (No Measure) 18 minute EMOM 16 T2B 16 KB swings… Read more »
CrossFit – Wed, Dec 21
CrossFit OC3 – CrossFit “GI Jane Shreds some Gnar and Bikes the Tour De Franceā (Time) For Time: Performance 250/200 Cal Bike 100 Burpee pull ups 250/200 Cal Ski Fitness Do less, many options. ASK YOUR COACH