CrossFit OC3 – CrossFit Accessory Accessory: 4 Rounds: 12-15 DB bench press 21s curls with barbell 12-15 Medball push ups 7-10 Chin ups Metcon (Time) For time: Performance 2000M row for time rest 2 minutes then.. 3 Rounds 10 Thrusters… Read more »
Workout of the Day
CrossFit – Mon, Oct 9
CrossFit OC3 – CrossFit Back Squat (EMOM 12 minutes ) EMOM 12 minutes Back Squat 1-4 10 squats 5-8 8 Squats 9-12 6 Squats *** must go up each set Metcon (Time) 2 rounds: Performance 30 T2B 20 BJO 30/24… Read more »
CrossFit – Fri, Oct 6
CrossFit OC3 – CrossFit Accessory Chest and Bi’s 4 Rounds 10 Bench Press 10 SA DB curls (slow and controlled) 10-15 Paralette Push ups 10 Barbell curls (weighted if possible) Metcon (AMRAP – Rounds and Reps) 18 minute Clock Performance… Read more »
CrossFit – Thu, Oct 5
CrossFit OC3 – CrossFit Push Press (5×5) Accessory: 15-20 DB lateral raises (I want arms at a 45 degree angle) 10-15 KB upright rows Metcon (No Measure) 16 minute EMOM 10 DB box step overs 50/35 24/20 Max cal row… Read more »
CrossFit – Wed, Oct 4
CrossFit OC3 – CrossFit Front Squat (LIft: Front Squat 12-10-8-6-4 12s 65% 10s 70% 8s 75% 6s 80% 4s 85% *** Between sets do :45-1:00 wall sits ) Metcon (Time) 3 Rounds Performance 25 T2B 10 Power cleans 205/145 Fitness… Read more »
CrossFit – Tue, Oct 3
CrossFit OC3 – CrossFit Metcon (Time) Last 5K from hell of the year!! Partner WOD!! Start by running to 1 mile marker just as you get by Junge On the side of the path do: WOD #1 3 Rounds: 20… Read more »
CrossFit – Mon, Oct 2
CrossFit OC3 – CrossFit Metcon (Weight) EMOM 10 minutes 16/11 Cal ski 5 Unbroken Power Snatches Metcon (AMRAP – Rounds and Reps) WOD: 13 minute AMRAP Performance 3.6.9.12 .15.18…. Wall balls 30/20 30 DU’s after each set Fitness Lighter wall… Read more »
CrossFit – Fri, Sep 29
CrossFit OC3 – CrossFit Deadlift (3 rep max ) Metcon (Time) Performance 400M run 20 Synchro Hang Power Snatches 95/65 20 Synchro Burpee Bar Hops 20 Synchro Overhead squats 95/65 800M run 20 Synchro OHS 20 Synchro Burpee bar hops… Read more »
CrossFit – Thu, Sep 28
CrossFit OC3 – CrossFit Incline Bench 20″ box (put DB behind bench to ensure it doesn’t move) or use incline benchesLIft: Barbell Bench (Incline) 4×8 After or in-between sets 10-12 bar dips 15-20 barbell curls Metcon (AMRAP – Rounds and… Read more »
CrossFit – Wed, Sep 27
CrossFit OC3 – CrossFit Front Squat (6×4) Front Squat (Tempo 4/2/0) 6×4 Super set with 10 reps per leg of Bulgarian split squats (hold KB) Flex glutes at top, please go over this in detail. They can get wonky if… Read more »