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 »
Workout of the Day
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
CrossFit – Mon, Nov 13
CrossFit OC3 – CrossFit Back Squat (10 rep max ) Metcon (3 Rounds for time) 3 Rounds each for time 30/22 Cal bike 30/22 Cal row Rounds 1: 30 Burpee bar hops Round 2: 30 Burpee pull ups Round 3:… Read more »
CrossFit – Fri, Nov 10
CrossFit OC3 – CrossFit Metcon (No Measure) VETERANS DAY!!! (welll we are observing it on this day, technically it is tomorrow) 3×15 minute AMRAPS. My plan is to run 3 different cool hero WODS but make them all 15 minute… Read more »
CrossFit – Thu, Nov 9
CrossFit OC3 – CrossFit Accessory Lift: 4 Rounds: Bench press Dumbbells 12 reps Dual DB curls (max reps) light DB push ups (feet on box) 6-10 Chin ups Metcon (Time) For Time: Performance 60 T2B 60 Hang DB clean and… Read more »
CrossFit – Wed, Nov 8
CrossFit OC3 – CrossFit Metcon (Time) Partner Workout: Performance 250/200 Cal bike (split however) 250 Syn Burpees 250/200 Cal bike Fitnes 200/160 200 200/160
CrossFit – Tue, Nov 7
CrossFit OC3 – CrossFit Metcon (Time) EMOM 10 minutes 4 C&J 205/145 (rx) 15/11 Cal row Metcon (Time) For time Performance 1000/800M row 80 Wall balls 30/20 60 BJO 24/20 40 DB snatch 50/35 20 BMU Fitness 800/700M row 70… Read more »
CrossFit – Mon, Nov 6
CrossFit OC3 – CrossFit Front Squat (15-15-12-12-9-9) Lift: Front Squat 15-15-12-12-9-9 Must go up each round Metcon (AMRAP – Rounds and Reps) 4×3:00 (no rest) 18/13 Cal ski (start the 3:00 block with this every time) then… AMRAP 10 Thrusters… Read more »
CrossFit – Fri, Nov 3
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: WEDDING WEEKEND!! Performance 250/200 Cal bike (switch however) 100 Syn Wall balls 20/14 50 Syn KB swings 55/35 50 Syn Burpees 50 Syn KB swings 55/35 100 Syn Wall balls 20/14 250/200… Read more »
CrossFit – Thu, Nov 2
CrossFit OC3 – CrossFit Bench Press (EMOM 8 min *8 reps) Metcon (Time) For time Performance 1000/800M ski then.. 5 Rounds: 10 Power snatch 95/65 10 OHS 95/65 Fitness 900/750M ski then.. 5 Rounds: 10 Power snatch 10 FS,BS or… Read more »
