CrossFit OC3 – CrossFit Christmas HOME WOD (Time) 5 rounds: 25 Burpees 50 Air squats 25 Push ups
Source Code
CrossFit – Fri, Dec 22
CrossFit OC3 – CrossFit Clean and Jerk (heavy single C&J) Metcon (AMRAP – Rounds and Reps) Partner WOD: 12 minute AMRAP Partner A: 120′ Farmers carry 70/55 (KB’s) Partner B: 20 Wall balls 20/14 *then switch 50/40 Cal bike Rest… Read more »
CrossFit – Thu, Dec 21
CrossFit OC3 – CrossFit Metcon (Time) 4 rounds 15 Barbell curls max tricep plate ext 12-15 max setaed DB curls Max dips Metcon (Time) 3 Rounds each or time (rest 1 min b/t) Performance 25 T2B 15 Box jump overs… Read more »
CrossFit – Wed, Dec 20
CrossFit OC3 – CrossFit Metcon (Calories) 20 minute row 20 minute bike *** 5 minutes to establish a 2 rep max deadlift (in the middle of the two 20 minute blocks. Fitness same Deadlift (2 rep max )
CrossFit – Tue, Dec 19
CrossFit OC3 – CrossFit Metcon (No Measure) Lift: 10 minute EMOM 16/12 Cal ski 5 Power snatches Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 24 DU’s 12 STO 135/95 24 DU’s 12 FS 135/95 Fitness 30 Singles 10… Read more »
CrossFit – Mon, Dec 18
CrossFit OC3 – CrossFit Accessory LIft: 3 Rounds: 12-15 Narrow stance back squats 12-15 Bulgarian split squats (foot on box) 8-10 GHD Raises Metcon (Time) For time 36-24-12 Wall balls 30/20 Hang cleans 95/65 burpee bar hops Fitness 30-20-10 Wall… Read more »
CrossFit – Fri, Dec 15
CrossFit OC3 – CrossFit Metcon (10 Rounds for time) Partner WOD: 10 Rounds for time: 30/22 Cal bike (switch however) 20 Syn DB snatch 50/35 10 Syn Burpee pull ups Fitness 8 Rounds 30/22 16 DB snatch 8 Burpee pull… Read more »
CrossFit – Thu, Dec 14
CrossFit OC3 – CrossFit Push Press + Push Jerk Lift: 8 minute EMOM 2 Push press + 2 Push jerk Fitness 3 Push press Metcon (Time) For time 1000M row 40 KB swings 70/55 160′ Walking lunges with KB 10… Read more »
CrossFit – Wed, Dec 13
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Thinking outside the box here. This will get a little wonky but a cool workout nonetheless 40 minutes (think of it as 2 20 minute workouts, split into 5×4:00 sections,… Read more »
CrossFit – Tue, Dec 12
CrossFit OC3 – CrossFit Metcon (Time) Accessory: 4 Rounds: 10-12 reps DB bench press 12-15 reps barbell curls 15 paralette Push ups (rx feet on box or bench) 12-15 Seated DB curls Metcon (AMRAP – Rounds and Reps) 2×6:00 AMRAPS… Read more »