CrossFit OC3 – CrossFit Bench Press (10/10/10) 5 Rounds: Bench press 10 Narrow grip 10 Wide grip 10 regular grip *** RX weight 115/75 (do all 30 reps in a row and fast) Then switch with a partner and do… Read more »
Workout of the Day
CrossFit – Wed, Dec 6
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD 400/300 Cal row 400/300 Cal bike *** switch every 20/15 cals Fitness Less cals
CrossFit – Tue, Dec 5
CrossFit OC3 – CrossFit Metcon (Time) Accessory: 4 Rounds: 6-8 barbell rom deads (start at mid shin on rack) 8-10 Strict pull ups 12 Dual DB rows Metcon (7 Rounds for time) 7×3:00 Blocks Performance 15/11 Cal ski 15 Thrusters… Read more »
CrossFit – Mon, Dec 4
CrossFit OC3 – CrossFit Metcon (Time) Lift: Squat Snatch EMOM 8 minutes 1 Snatch DL + 1 Snatch High pull + 1 Full snatch + 1 OHS fitness (take out OHS and make it 2 Power snatches) Metcon (AMRAP –… Read more »
CrossFit – Fri, Dec 1
CrossFit OC3 – CrossFit Metcon (Time) 4/6/8 minute AMRAPS then… do it all for time (Rest 1 min B/T Everything) 30 wall balls 30/20 8 wall walks 30 thrusters 95/65 30 Burpee bar hops Fitness 25 wall balls 7 half… Read more »
CrossFit – Thu, Nov 30
CrossFit OC3 – CrossFit Deadlift (4×6) Lift: dead lift 4×6 (at or above 76%) Super set with back Ext. Metcon (AMRAP – Rounds and Reps) For time 4×4:00 (no rest) Start with 18/13 cal bike Then… AMRAP 10 power snatches… Read more »
CrossFit – Wed, Nov 29
CrossFit OC3 – CrossFit Metcon (No Measure) Back work: 3 rounds: 10-12 Reverse grip barbell rows 10-12 Regular grip BB rows 10-12 Single arm DB rows 15 DB shoulder shrugs Metcon (Time) 3 Rounds 500/400M ski 15 Burpee pull ups… Read more »
CrossFit – Tue, Nov 28
CrossFit OC3 – CrossFit Clean and Jerk (Lift: 6×2 heavy C&J Super set with DB strict press (seated) ) Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14… Read more »
CrossFit – Mon, Nov 27
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 »
CrossFit – Fri, Nov 24
CrossFit OC3 – CrossFit Metcon (No Measure) 9am WOD ONLY