CrossFit OC3 – CrossFit Accessory Accessory: EMOM 16 minutes (all sets :30-:40) Dips or plate Ext Max barbell curls DB skull crushers (seated) (single DB) Dual DB curls Metcon (4 Rounds for time) 4 Sprint Rounds 30/22 Cal row 25… Read more »
Workout of the Day
CrossFit – Mon, Mar 25
CrossFit OC3 – CrossFit Thrusters (EMOM 8 minutes ) 5 heavy reps Metcon (Time) For time Performance 3 Rounds 10 Power snatch 115/75 20 T2B Rest 1 min 3 Rounds: 7 Power snatch 135/95 14 CTB Fitness 3 Rounds: 10… Read more »
CrossFit – Fri, Mar 22
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP Performance 4-8-12-16-20-24… Burpee bar hops Hang snatch 115/75 40 DU’s Fitness Same, just less weight and 50 SIngles 17:00-23:00 1 rep max hang snatch Hang Snatch (1… Read more »
CrossFit – Thu, Mar 21
CrossFit OC3 – CrossFit Back Squat (4×10) Back Squat: 4×10 @ 75% across Metcon (Time) For time Performance 50 pull ups 50 DB snatch 50/35 50 Box jumps 24/20 200′ OHWL (R/L) 50/50′ Fitness 50 RR/Jumping pull ups 50 DB… Read more »
CrossFit – Wed, Mar 20
CrossFit OC3 – CrossFit Metcon (Calories) Partner WOD: 45 minute AMRAP Max calories Row/Ski (both athletes working at same time) (switch however) but every time you switch you must complete 15 Syn KB swings 70/55
CrossFit – Tue, Mar 19
CrossFit OC3 – CrossFit Accessory Accessory work (back) 3 Rounds 15 bent over rows (dumbbells) 12-15 Reverse grip barbell rows 6-8 SLOW strict pull ups Metcon (Time) 3 Rounds: Performance 40/30 Cal bike 30 T2B 10 Thrusters 135/95 Fitness 30/25… Read more »
CrossFit – Fri, Mar 15
CrossFit OC3 – CrossFit Metcon (No Measure) 24.3
CrossFit – Thu, Mar 14
CrossFit OC3 – CrossFit Bench Press (5-7 reps ) Chest work 12 minutes 5-7 Bench press 10-12 push ups Metcon (AMRAP – Rounds and Reps) 18 minute mover 15/12 Cal machine (you choose) 15 Air squats 15 KB swings 55/35… Read more »
CrossFit – Wed, Mar 13
CrossFit OC3 – CrossFit Back Squat (10×3) Metcon (Time) For time 42-30-18 (Female cals: 30/20/10) Bike cals DB snatch 50/35 Burpees over DB Fitness 35-25-15 (female cals 28/21/10) Bike cals DB snatch Burpees over DB
CrossFit – Tue, Mar 12
CrossFit OC3 – CrossFit Metcon (No Measure) LIft: 3 Rounds: Max set dips into… 45/35lb plate ext (max set) 15/15 Delt raises (45degree angle) Max set barbell skull crushers Max set Standing DB upright rows Metcon (AMRAP – Rounds and… Read more »