Workout of the Day

11/27/2015

Posted November 26th, 2015 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 rep) Metcon Metcon (AMRAP – Rounds and Reps) EMOM 16 min- Odd- 4 snatches Even- T2B 8-10

11/25/2015

Posted November 24th, 2015 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit Weightlifting Sumo Deadlift (6×3) Metcon Metcon (AMRAP – Rounds) Death by 10 Meters

11/24/2015

Posted November 23rd, 2015 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (7×1) Metcon Metcon (Time) Performance 1000M Row 30 C&J’s 155/105 30 Wall balls 30/20 Fitness 1000M row 30 C&J’s 30 Wall Balls

11/23/2015

Posted November 22nd, 2015 by Colin Cartee & filed under Workout of the Day.

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×7) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance 8 FS 135/95 8 CTB 8 Box jumps 24/20 Fitness 8 FS 8 pull ups/ring rows 8 box jumps/ step… Read more »

CrossFit – Tue, Mar 21

CrossFit OC3 – CrossFit

Accessory Work

Accessory Arms: 4 Rounds:

-10 or 20 reps (Bar/Bench dips)

straight into…

-Max banded push downs

-12 Seated DB curls

-Dual DB tricep kick backs

-12-15 weighted barbell curls

Metcon (Calories)

10×2:00

max Cal row / Bike (1-5 Bike 6-10 row)

*** Start each 2:00 block with 15 KB swings 70/55

Fitness

same, less KB weight

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