CrossFit OC3 – CrossFit Metcon (Time) artner WOD: 3 Rounds: 50/40 Cal row 25 Syn Thrusters 75/55 15 Syn Burpee Bar hops 3 Rounds: 50/40 Cal bike 25 Syn Hang Snatch 75/55 15 Synchro Burpee bar hops Fitness 3 Rounds… Read more »
Workout of the Day
CrossFit – Thu, Dec 12
CrossFit OC3 – CrossFit Metcon (No Measure) Lift: EMOM 8 minutes 3 Deadlifts + 3 Hang cleans + 3 STO Metcon (Time) Partner WOD: 10 Rounds each 300/250M row (switch off each round)
CrossFit – Thu, Dec 12
CrossFit OC3 – CrossFit Metcon (No Measure) Lift: EMOM 8 minutes 3 Deadlifts + 3 Hang cleans + 3 STO Metcon (Time) Partner WOD: 10 Rounds each 300/250M row (switch off each round)
CrossFit – Wed, Dec 11
CrossFit OC3 – CrossFit Metcon (No Measure) Arms: 4 Rounds 15 Barbell Curls 15 Tricep Ext (seated overhead) **** directly into 45/35lb plate overhead Ext 12 Slow pause dual DB curls Max set banded pull downs Metcon (Time) For time… Read more »
CrossFit – Wed, Dec 11
CrossFit OC3 – CrossFit Metcon (No Measure) Arms: 4 Rounds 15 Barbell Curls 15 Tricep Ext (seated overhead) **** directly into 45/35lb plate overhead Ext 12 Slow pause dual DB curls Max set banded pull downs Metcon (Time) For time… Read more »
CrossFit – Wed, Dec 11
CrossFit OC3 – CrossFit Metcon (No Measure) Arms: 4 Rounds 15 Barbell Curls 15 Tricep Ext (seated overhead) **** directly into 45/35lb plate overhead Ext 12 Slow pause dual DB curls Max set banded pull downs Metcon (Time) For time… Read more »
CrossFit – Wed, Dec 11
CrossFit OC3 – CrossFit Metcon (No Measure) Arms: 4 Rounds 15 Barbell Curls 15 Tricep Ext (seated overhead) **** directly into 45/35lb plate overhead Ext 12 Slow pause dual DB curls Max set banded pull downs Metcon (Time) For time… Read more »
CrossFit – Wed, Dec 11
CrossFit OC3 – CrossFit Metcon (No Measure) Arms: 4 Rounds 15 Barbell Curls 15 Tricep Ext (seated overhead) **** directly into 45/35lb plate overhead Ext 12 Slow pause dual DB curls Max set banded pull downs Metcon (Time) For time… Read more »
CrossFit – Tue, Dec 10
CrossFit OC3 – CrossFit Metcon (Time) 40 minute EMOM 16/12 Cal bike 16 T2B 16 KB swings 70/55 12 Burpees over KB Fitness 14/10 Cal bike 14 T2ig, GHDSU 14 Heavy KB swings 10 Burpees over KB
CrossFit – Tue, Dec 10
CrossFit OC3 – CrossFit Metcon (Time) 40 minute EMOM 16/12 Cal bike 16 T2B 16 KB swings 70/55 12 Burpees over KB Fitness 14/10 Cal bike 14 T2ig, GHDSU 14 Heavy KB swings 10 Burpees over KB
