CrossFit OC3 – CrossFit Metcon (Time) PARTNER WOD Performance 3 Rounds: 15 Synchro Deadlifts 225/155 15 Burpee bar hops (syn) 2.5 mile run (together) 3 Rounds: 15 Syn Hang cleans 135/95 15 Synchro Burpee pull ups Fitness 3 Rounds 12… Read more »
Workout of the Day
CrossFit – Thu, Jun 13
CrossFit OC3 – CrossFit Bench Press (Bench press 4×12) 4xmax set DB push ups (feet on box is RX+ Metcon (AMRAP – Rounds and Reps) 18 minute EMOM Max cal bike Max cal Row Max Bar or Ring Muscle ups… Read more »
CrossFit – Wed, Jun 12
CrossFit OC3 – CrossFit Front Squat (12-10-8-6-4-2 ( go up each set, every set is working) ) Metcon (Time) “Girls on Fire” Performance 30 Power snatches 135/95 (Isabel) 30 Clean and Jerks 135/95 (Grace) 150 Wall balls 24/20 (Karen) Fitness… Read more »
CrossFit – Tue, Jun 11
CrossFit OC3 – CrossFit 3 Rounds Accessory Arms: 3 Rounds 5 + 5 +5 +5 Dual DB / Single DB curls Max tricep ext with DB 21s with barbell Dips (directly into max overhead ext with plate) Metcon (Time) 4… Read more »
CrossFit – Fri, Jun 7
CrossFit OC3 – CrossFit Back Squat (5×8 @ 72-75% across ) All working sets Metcon (Time) 3 Rounds for time: 400M run 21 Thrusters 95/65 15 Burpee pull ups Fitness 300M run 18 Thrusters 15 Burpees to target
CrossFit – Thu, Jun 6
CrossFit OC3 – CrossFit Bench Press (50 Reps (with Dumbbells)) Lift: 50 Bench press at as heavy as weight as possible Super set with DB incline bench press Metcon (Time) for time 30 Wall balls 20/14 15 Deadlifts 185/135 30… Read more »
CrossFit – Wed, Jun 5
CrossFit OC3 – CrossFit Metcon (Time) Cardio Day 100/80 Cal bike 100/80 Cal Ski 100 Burpees 1000M run with 55/35 KB Fitness Do lesss stuff, break it up. Ask your coach!!! Too many great options to write.
CrossFit – Tue, Jun 4
CrossFit OC3 – CrossFit Accessory Accessory work: 3 Rounds 15 Dips (directly into max box dips) 15 Barbell curls (directly into max banded curls) 15 Dual DB tricep Ext 15 Dual DB curls (slow and controlled) Metcon (No Measure) 20… Read more »
CrossFit – Mon, Jun 3
CrossFit OC3 – CrossFit Metcon (Time) Lift: Max lifts in 5 minutes start the 5 minutes with 50/40 Cal bike then… Max C&J 225/155 Goal is 8+ reps Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 15 T2B 25… Read more »
CrossFit – Fri, May 31
CrossFit OC3 – CrossFit Push Press (EMOM 8 minutes ) 5 reps Death Stroll (Time) 1 Mile run 300′ Dual KB FR walking lunges 55/35 1 Mil run Fitness 1200M run 250′ Weight or unweighted Lunges 1200M run