CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 10 Front squats 135/95 10 CTB pull ups 10 STO 135/95 **** Minutes 16-22:00 Max CLEAN Fitness 10 FS 10 pull ups/RR/Jumping 10 STO (same weight… Read more »
Source Code
CrossFit – Thu, Nov 3
CrossFit OC3 – CrossFit Metcon (Time) WOD: 30 minute EMOM 18/13 Cal row 18/13 Cal bike 18/13 Cal ski
CrossFit – Wed, Nov 2
CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Big Arms You already know 3 Rounds: 15 Incline bench press (SPOTTER) 12 Zottman curls (per arm) 20 Paralette push ups (every other slow) 15-20 Slow (single DB curl) (video) Metcon… Read more »
CrossFit – Tue, Nov 1
CrossFit OC3 – CrossFit Warm-up Back Squat (Back Squat 15-12-9 15 @ 55% 12 @ 65% 9 @ 75% ) Metcon (Time) Double Grace 60 C&J for time 135/95
CrossFit – Mon, Oct 31
CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) Monday Madness 10×4:00 Rounds Performance 15/11 Cal ski 10 Thrusters 115/75 5 D-Balls OS (may have to share D-Balls) 150/100 Remaining time in 4:00 Max Burpee bar hops Fitness 12/9 Cal ski… Read more »
CrossFit – Thu, Oct 27
CrossFit OC3 – CrossFit Metcon Metcon (Time) 4 Rounds: Performance 60/45 Cal bike (D-Ball Hold) 20 D-Ball OS 150/100 10 Synchro BMU Fitness 52/40 Cal bike (D-Ball Hold) 16 D-Ball OS 20 Synchro push ups
CrossFit – Wed, Oct 26
CrossFit OC3 – CrossFit Metcon (Time) For time Performance 1000/800M Ski 60 KB swings 70/55 40 Wall balls 30/20 20 Burpee box overs 30/24 Fitness 800/650M ski 60 KB swings 30 Wall balls 15 Burpee box overs Sumo Deadlift (4×6… Read more »
CrossFit – Tue, Oct 25
CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Accessory Work: 3 Rounds: 8-12 GHD Raises 10 Per leg Bulgarian Split Squats 15 Narrow stance front squats (3/4 reps) Metcon (10 Rounds for time) 10 rounds 1 round every 3:00… Read more »
CrossFit – Mon, Oct 24
CrossFit OC3 – CrossFit Snatch (3 minute Max Squat Snatches RX: 185/135) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 9 OHS 115/75 6 T2B 27 DU’s Fitness 9 FS/BS 6 T2Rig 27 Single unders
CrossFit – Fri, Oct 21
CrossFit OC3 – CrossFit Metcon (Distance) 40:00 Run 20:00 (10 out/10back) Row 20:00 *** Score is total # of meters. ** Yes this day COULD change depending on weather. I will pick the warmest day and go with it.