CrossFit OC3 – CrossFit Accessory work LIft: Back Work 3×15 Dual DB rows 3×15 bent over barbell rows 3×15 (per arm) single DB rows Metcon (Time) 2000M bike 3 Rounds: 25 T2B 25 KB swings 70/55 1000M run Fitness 1600M… Read more »
Workout of the Day
CrossFit – Thu, Jul 25
CrossFit OC3 – CrossFit Back Squat (5 rep max ) Metcon (No Measure) 20 minute EMOM 18/13 Cal row 12 Burpee bar hops Fitness :45-:50 of rowing :30-40 of burpees
CrossFit – Wed, Jul 24
CrossFit OC3 – CrossFit Bench Press (Lift: Bench press 5 Rounds 10 reps each Narrow Wide Regular *** 115/75 is RX weight ) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 9 pull ups 7 Hang snatch 95/65 24… Read more »
CrossFit – Tue, Jul 23
CrossFit OC3 – CrossFit Metcon (Time) Hero Wod ROBBINS 6 Rounds: 400M run 30 Burpees *Rx is with a vest or a ruck Fitness 4 Rounds
CrossFit – Mon, Jul 22
CrossFit OC3 – CrossFit Metcon (Weight) Lift: EMOM 10 minutes 16/12 cal row 5 Heavy dead lifts Metcon (Time) 3 Rounds: 500/400M row 20 Box jumps 30/24 10 Thrusters 135/95 Fitness 400/350M row 15 Step overs 10 Thrusters (heavy)
CrossFit – Fri, Jul 19
CrossFit OC3 – CrossFit Metcon (Time) Performance 2 Mile run 100 KB swings 55/35 100 Goblet squats 55/35 200 DU’s 2 mile run Fitness less running 75 75 300 Singles less running
CrossFit – Thu, Jul 18
CrossFit OC3 – CrossFit Sumo Deadlift (4×12) Lift: Sumo Deadlift 4×12 (fast, light reps) Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 8 Box jump overs 24/20 8 Hang cleans 115/75 8 Wall balls 30/20 Fitness 8 Step overs/BJO… Read more »
CrossFit – Wed, Jul 17
CrossFit OC3 – CrossFit Metcon (Time) LIFt: Accessory arms 4 Rounds :45 dual DB curls :45 Banded curls :45 Tricep kick backs :45 OH plate ext Metcon (Time) 3 Rounds for time Performance 15 Thrusters 115/75 30/22 cal row 15… Read more »
CrossFit – Tue, Jul 16
CrossFit OC3 – CrossFit Metcon (Time) 40 minute EMOM Performance 200M run 16/12 Cal ski 8 Burpee pull ups (fingertip height is RX) 4 Heavy C&J 205/145 RX Fitness less running less skiing (about :40 worth) 8 Burpees to target… Read more »
CrossFit – Mon, Jul 15
CrossFit OC3 – CrossFit Front Squat (4×6) 4×6 (no % get heavy) somewhere around 80% should be a good goal Metcon (AMRAP – Rounds and Reps) 2x 6 min AMRAP (rest 2 min b/t) Performance 9-7-5 Squat snatches 135/95 BMU… Read more »