CrossFit OC3 – CrossFit Bench Press (Lift: bench press 21-18-15-12-9-6-3 ) Super set with dual DB curls Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 200M run 25 Wall balls 24/20 10 Hang cleans 135/95 Fitness 200M run 20… Read more »
Workout of the Day
CrossFit – Thu, Jun 27
CrossFit OC3 – CrossFit Metcon (Time) 30 minute EMOM 16/12 Cal ski 16 DB snatch 60 DU’s Fitness 14/10 Cal ski 14 DB snatch 60 Singles
CrossFit – Wed, Jun 26
CrossFit OC3 – CrossFit Deadlift (5×5) Deadlift 5×5 (AHAP) Directly after: 3 rounds 12 Barbell rows (bent over) 12 SA dumbbell rows Metcon (AMRAP – Reps) 3 Rounds: (1 min rest b/t) 1 minute Max C&J 155/105 1 minute Max… Read more »
CrossFit – Tue, Jun 25
CrossFit OC3 – CrossFit Metcon (Time) For time: Performance 1 mile run 60 Thrusters 95/65 60 Burpee bar hops 800M run 30 Thrusters 95/65 30 Burpee bar hops 1 mile run Fitness 1200M run 40 Thrusters 40 Burpee bar hops… Read more »
CrossFit – Mon, Jun 24
CrossFit OC3 – CrossFit Strict Press (8×5) EMOM 8 min reps Metcon (AMRAP – Rounds and Reps) 14 minutes Performance 20 pull ups 15 Box jumps 24/20 10 Hang snatch 115/75 Fitness 20 RR/Asst pull ups 15 Box jumps/step ups… Read more »
CrossFit – Fri, Jun 21
CrossFit OC3 – CrossFit Metcon (Time) For time 6 rounds Performance 400M run 8 C&J 185/135 16 Burpee bar hops Fitness 300M run 7 C&J 14 Burpee bar hops
CrossFit – Thu, Jun 20
CrossFit OC3 – CrossFit Push Press (4×9) Metcon (No Measure) Then… 3 rounds 10/10/10 IYT 15 DB upright Rows Metcon (Time) for time Performance 50 hang snatch 115/75 50 wall balls 30/20 50 SDHP 115/75 Fitness 40 40 40
CrossFit – Wed, Jun 19
CrossFit OC3 – CrossFit Back Squat (9-9-7-7-5) back squat (I want this heavy, give ample time) 9-7-7-5-5 70/75/80%/85% Metcon (Time) for time 1000M row Then… 3 rounds 20 DB hang C&J 50-35 (10/10) 15 pull ups Fitness 1000M row Then….. Read more »
CrossFit – Tue, Jun 18
CrossFit OC3 – CrossFit Accessory Accessory work 4 rounds 15 DB bench press 12-15 seated DB curls 15 paralette push ups 12-15 elbows pinned barbell curls Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 3.6.9.12.15… Thrusters 95/65 T2B Box… Read more »
CrossFit – Mon, Jun 17
CrossFit OC3 – CrossFit Metcon (Time) Monday 06/17 “Triple three” 150/120 cal bike 150/120 cal ski 300 DU’s 3 mile run (Harrison street bridge) Fitness 100/80 cal bike 100/80 cal ski 300 singles 2 mile run