CrossFit OC3 – CrossFit Metcon (Time) 3 Rounds: Performance 25 T2B 150 Du’s Fitness 25 GHDSU/Medball/T2Rig 200 Singles Back Squat (40 reps @ 77% Min of 5 reps )
Source Code
CrossFit – Mon, Dec 5
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP Score Metcon (Calories) “Coffee Break with a Shot” 3×12:00 AMRAPS AMRAP #1 Max Cal Ski AMRAP #2 Max cal row AMRAP #3 2.4.6.8 .10.12 Power cleans 185/135 10 Box… Read more »
CrossFit – Fri, Dec 2
CrossFit OC3 – CrossFit Hang Snatch (EMOM 8 minutes 3 reps ) Metcon (Time) Partner WOD: Performance 30 Synchro hang snatches 95/65 60/45 Cal bike (partner holds Barbell overhead) 30 Synchro DB snatches 50/35 10 Synchro Wall walks 30 DB… Read more »
CrossFit – Thu, Dec 1
CrossFit OC3 – CrossFit Accessory Work Metcon (AMRAP – Reps) 16 minute EMOM Performance 18/13 Cal row 10 Deadlifts 315/210 Fitness 15/11 Cal row 10 Deads (heavy, but Should be unbroken)
CrossFit – Wed, Nov 30
CrossFit OC3 – CrossFit Metcon (Time) For Time: Performance 1 Round: 30 C&J 135/95 30 CTB pull ups then… 1 Round: 60 KB swings 55/35 60 BJO 24/20 then… 1 Round: 90 Goblet squats 55/35 90 Burpee bar hops Fitness… Read more »
CrossFit – Tue, Nov 29
CrossFit OC3 – CrossFit CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Push Press (EMOM 8 minutes 4 reps )
CrossFit – Mon, Nov 28
CrossFit OC3 – CrossFit Back Squat (5×5 77-80% across ) Metcon (AMRAP – Rounds and Reps) 4×3:00 AMRAPS (1 min rest) Performance 15/12 Cal ski (buy in to each 3:00) then… AMRAP 10 T2B 10 Thrusters 95/65 Fitness 12/9 Cal… Read more »
CrossFit – Fri, Nov 25
CrossFit OC3 – CrossFit Metcon (Calories) Cardio Friday 15 minutes on Bike 15 minutes on Ski 15 minutes on row Max cals.
CrossFit – Thu, Nov 24
CrossFit OC3 – CrossFit Metcon (No Measure) 8:00AM ONLY THANKSGIVING WOD
CrossFit – Wed, Nov 23
CrossFit OC3 – CrossFit Bench Press (Accessory Bench: (30 reps in a row, same person) 4 Rounds: 10 Narrow Grip + 10 Wide + 10 Regular Super set: Seated single arm DB curls (slow) :30-:45 Second barbell curls ) Metcon… Read more »