CrossFit OC3 – CrossFit Clean (1 RM ) Metcon (Time) partner WOD Performance 3 Rounds: 50/34 Cal ski 26 Syn DB snatch 50/35 3 Rounds: 50/34 Cal bike 26 Box jump overs 24/20 (each) 3 Rounds: 25 Burpees to target… Read more »
Workout of the Day
CrossFit – Thu, Apr 18
CrossFit OC3 – CrossFit Snatch (6×2) Metcon (No Measure) 20 minute EMOM 16/12 Cal row 1 Round of DT 135/95 Fitness :40-:45 of rowing 1 Round of DT
CrossFit – Wed, Apr 17
CrossFit OC3 – CrossFit Back Squat (6-4-2) EMOM 9 minutes 1-3 (rest 1 min) 6 reps 4-6 (Rest 1 min) 4 reps 7-9 (Rest 1 min) 2 reps *** You will do 3 minutes in a row THEN rest 1… Read more »
CrossFit – Tue, Apr 16
CrossFit OC3 – CrossFit Accessory Accessory Work: 3 Rounds: 12-15 DB bench press (incline) 15 Dual DB curls 15 Narrow grip Bench press with DB’s 21s with barbell (curls) Metcon (AMRAP – Rounds and Reps) 14 minutes 3.6.9.12.15 T2B Thrusters… Read more »
CrossFit – Mon, Apr 15
CrossFit OC3 – CrossFit Metcon (Time) “The Terminator” Performance 1 Mile run 2 Rounds: 10 C&J 155/105 20 Burpee box jump overs 30/24 1 Mile run 2 Rounds: 15 Front squats 155/105 20 Burpee pull ups 1 mile run Fitness… Read more »
CrossFit – Fri, Apr 12
CrossFit OC3 – CrossFit Power Clean (3 reps ) Metcon (Time) 3 rounds 40/30 cal row 20 Burpee box overs 30/24 10 squat cleans 155/105 Fitness 30/25 cal row 15 burpee box overs 10 squat cleans
CrossFit – Thu, Apr 11
CrossFit OC3 – CrossFit Deadlift (8-8-6-6-4-4-2-2) *Go up every set Metcon (No Measure) WOD: 24minute EMOM Performance 16/12 Cal bike 16/12 Cal ski 10 Dual DB Snatches 50/35 Fitness about :45 worth of biking about :45 worth of Skiing 10… Read more »
CrossFit – Wed, Apr 10
CrossFit OC3 – CrossFit Push Press (5×5) Work upSuper set lateral raises Metcon (AMRAP – Rounds and Reps) 5×3:00 blocks (1 min rest b/t) Performance 10 Thrusters 125/85 10 T2B 10 Hang cleans 125/85 Fitness 10 Thrusters 10 GHDSU, Medball… Read more »
CrossFit – Tue, Apr 9
CrossFit OC3 – CrossFit Accessory Accessory work: 3 Rounds 8 Heavy RDL’s (pin pulls) 16 dual DB rows (seated on a box) Max set reverse flys with DB’s Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 100/70 Cal… Read more »
CrossFit – Fri, Apr 5
CrossFit OC3 – CrossFit Power Clean (6×3) Work up, get heavy (singles) Metcon (Time) Partner WOD Performance 2 Rounds: 60/44 Cal ski (switch however) 30 Syn KB swings 70/55 20 Syn KB squats 70/55 then… 2 Rounds: 60/44 Cal row… Read more »