CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 3x: 15/12 Cal Fan Bike 10/10 Single Leg Glute Bridge 15 Push-Up 15 V-Up Push Press (5 x 5 @65-70% Rest 2:00 between sets ) Metcon (2 Rounds for time) Performance 30-20-10… Read more »
Workout of the Day
CrossFit – Mon, Aug 21
CrossFit OC3 – CrossFit Open Gym Warm-Up (Checkmark) 3x: 15/12 Cal Row 50 Single Unders 10 Sotts Press 0:30 Hollow Hold Back Squat (Back Squats 6 x 4 @ 65-70% Rest 1:30 between sets) Metcon (Time) Performance 800m Run 40… Read more »
CrossFit – Fri, Aug 18
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 3x 15/12 Cal Row 20 Plate Hops 5/5 Windmills 15 V-ups Squat Clean (Weight) Every :30 x 20 rounds (10 minutes total) 1 Squat Clean @ 75-80% or 7 RPEThe RPE (rate… Read more »
CrossFit – Thu, Aug 17
CrossFit OC3 – CrossFit Metcon Performance Partners *1 machine at a time *Switch whenever 100/80 Cal Ski 100/80 Cal Row 100/80 Cal Bike 80/64 Cal Ski 80/64 Cal Row 80/64 Cal Bike 60/48 Cal Ski 60/48 Cal Row 60/48 Cal… Read more »
CrossFit – Wed, Aug 16
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 5 minutes for quality 15/12 Cal Ski 10/10 Windmills 20 Shoulder Taps 20 Air Squats Push Press (Build to heavy 1 rep (record your weight!) then 3×5 @ 70% of heavy 1… Read more »
CrossFit – Tue, Aug 15
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 15/12 Cal Row 20 Banded Good Mornings 10 Ring Rows 16 Starfish Snatch (Weight) EMOM 9 2 Snatches @ 67-70% or RPE 7 *Squat or Power Metcon (Time) Performance 3 Rounds 400m… Read more »
CrossFit – Mon, Aug 14
CrossFit OC3 – CrossFit Open Gym Warm-up (No Measure) 3x 15/12 Cal Bike 5 Max Vertical Squat Jumps 10/10 Single Arm DB Upright Row 0:40 Front Plank Heavy 1 Rep Back Squat We’re going to build up to a heavy… Read more »
CrossFit – Fri, Aug 11
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) Warm-up 5 minutes for quality 1:00 row 10 Sotts press w/ PVC pipe 15 med ball jumping squats *Don’t rush the warm-up. Execute each movement with a focus on quality Snatch Technique… Read more »
CrossFit – Thu, Aug 10
CrossFit OC3 – CrossFit Open Gym Warm-up (No Measure) 1 Minute on each Glute Roll Quad Roll Hamstring Roll Roll over to V sit Cat Cow Squat to Stand Inch Worms Metcon (Partners) (Time) Partner 1: Calories on Bike Partner… Read more »
CrossFit – Wed, Aug 9
CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) Warm-Up 3 sets 15/12 Cal row 10/10 Cossack Squat 20 Banded Face Pulls 15 V-ups Deadlift (6 sets of 4 reps @ 65-75% or RPE 6-7 *Rest 2:00 between sets RPE 6:… Read more »
