CrossFit OC3 – CrossFit Accessory Accessory Work: 3 Rounds: 20 KB gorilla rows (10 per side) 15 Bodyweight Barbell rows (barbell about bench height) 10/10 Lat pull downs (machine in back, take turns, 20 reps in a row) Metcon (Time)… Read more »
Workout of the Day
CrossFit – Mon, Sep 25
CrossFit OC3 – CrossFit GRANT (Time) HERO WOD “GRANT” 100 Burpees 1 Mile run 100 pull ups 1 Mile run 100 Push ups Fitness 75 Burpees 1200M run (or bike 3500M, or row 1600M) 50 RR/Asst. pull ups/Jumping (if jumping… Read more »
CrossFit – Fri, Sep 22
CrossFit OC3 – CrossFit Back Squat (5×5 ) 5×5 Back squat 75/79% across (when finished, do 3×10 Narrow stance 3/4 squats, quick, tension on the quads entire time) Metcon (3 Rounds for time) 3 Rounds for time: Performance 20 Pull… Read more »
CrossFit – Thu, Sep 21
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: 500/400 Calories for time Fitness 400/300 Calories for time *** Every 50/40 Calories get off and perform 25 Synchro Wall balls 30/20
CrossFit – Wed, Sep 20
CrossFit OC3 – CrossFit EMOM (Weight) EMOM 15 minutes 5 Deadlifts 65-70% :45 Plank hold 10-15 back Extensions Metcon (AMRAP – Rounds and Reps) WOD: 12 minute AMRAP Performance 9 KB swings 70/55 9 KB box step overs 24/20 (holding… Read more »
CrossFit – Tue, Sep 19
CrossFit OC3 – CrossFit Accessory Accessory Work: 4 Rounds: 10-15 Narrow Grip Bench Press 15 Seated DB curls (1 sec pause at top) 15 Paralette Push ups 6-10 Chin ups Metcon (AMRAP – Reps) 4×4:00 AMRAPS (rest 1 minute b/t… Read more »
CrossFit – Mon, Sep 18
CrossFit OC3 – CrossFit “I’m Back” (Time) “I’m Back” Performance 1 Mile run 50 Burpee box jump overs 24/20 25 C&J 125/85 800M run 25 C&J 125/85 50 Burpee box jump overs 24/20 1 Mile run Fitness 1200M run 40… Read more »
CrossFit – Fri, Sep 15
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 3x 15/12 Cal Row 15 Toes Up Dumbbell RDL 10/10 Seated Single Arm Dumbbell Press 15 Straight Leg Sit-Up Metcon (Checkmark) Performance EMOM 40 1) 15/12 Cal Row 2) 8/8 Single Arm… Read more »
CrossFit – Thu, Sep 14
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 3x 15/12 Cal Bike 50 Single Unders 10 Sotts Press with empty bar or PVC Pipe 15 V-ups Lift (5 Rounds for weight) Clean Complex 4 Sets Clean Pull + Power Clean… Read more »
CrossFit – Wed, Sep 13
CrossFit OC3 – CrossFit Open Gym Warm-up (No Measure) 3x 15/12 Cal Row 15 Goblet Squats 8 Push-up to should tap :30 Hollow Hold Strict Press (Build to a heavy 1 rep strict press then 3 sets of 5 reps… Read more »