CrossFit OC3 – CrossFit Metcon (No Measure) Lift: EMOM 8 minutes 1. :40 80-85% sprint on bike 2. 7 FS from the ground Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 36 DU’s Hang squat cleans 95/65 2-4-6-8-10-12-14-16… fitness… Read more »
Workout of the Day
CrossFit – Fri, Nov 24
CrossFit OC3 – CrossFit Metcon (No Measure) 9am WOD ONLY
CrossFit – Thu, Nov 23
CrossFit OC3 – CrossFit 8am WOD ONLY (No Measure)
CrossFit – Wed, Nov 22
CrossFit OC3 – CrossFit Metcon (Time) 11/22 Wednesday EMOM 33 minutes Performance 16/11 Cal ski 16 Wall balls 30/20 16 Kb swings 70/55 Fitness :45 seconds of work :45 seconds of work :45 seconds of work
CrossFit – Tue, Nov 21
CrossFit OC3 – CrossFit Metcon (Time) 4 Rounds: 500/450M row 25 T2B 15 Thrusters 115/75 Fitness 400/350M row 20 T2rig 10 Thrusters Metcon (No Measure) Accessory work: 3 Rounds 10 Reverse grip BB rows 10 Reg grip BB rows 5-10… Read more »
CrossFit – Mon, Nov 20
CrossFit OC3 – CrossFit Metcon (No Measure) E2MOM 6 rounds (12 min total) 15/11 cal bike 3 Squat snatches Fitness 4 Power snatch Metcon (AMRAP – Rounds and Reps) 2×7:00 AMRAPS (rest 1 min b/t) 7 minutes 15 OHS 95/65… Read more »
CrossFit – Fri, Nov 17
CrossFit OC3 – CrossFit Metcon (Weight) 4×5 Push press Super set with: 4×10 Seated DB strict press Metcon (AMRAP – Rounds and Reps) every 3:00×7 rounds 16/12 Cal bike 6 Power snatch 115/75 8 Burpee box overs 24/20 Fitness 14/10… Read more »
CrossFit – Thu, Nov 16
CrossFit OC3 – CrossFit Metcon (Time) partner WOD Performance 500/400 Cal ski Do 25 Syn wall balls every 50/40 Cals Fitness 400/320 Cal ski Do 20 Syn wall balls every 40/30 cals
CrossFit – Wed, Nov 15
CrossFit OC3 – CrossFit Metcon (Time) Accessory: 4 Rounds: SA DB curls (2-1-0) Slow Max OH plate ext 45/35 Max close grip BB curls 10-15 dips Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP Performance 10 DB snatch 50/35… Read more »
CrossFit – Tue, Nov 14
CrossFit OC3 – CrossFit EMOM 8 minutes (Time) 5 Hang cleans Metcon (Time) 21-15-9-15-21 T2B Thrusters 95/65 Hand Release push ups Fitness 18-12-6-12-18 T2Rig, GHDSU, Medball sit ups Thrusters HR push ups