CrossFit OC3 – CrossFit Front Squat (4×8 (get heavy) ) No % go by feel, between sets ride the bike slowly Metcon (Time) 2 Rounds: 30/22 Cal row 15 Power snatch 115/75 Rest 2 minutes 2 Rounds: 30/22 Cal bike… Read more »
Workout of the Day
CrossFit – Wed, May 29
CrossFit OC3 – CrossFit Accessory 4 Rounds: 5×7 Strict pull ups Max reps bodyweight barbell rows 12-15 reps single arm DB row Metcon (AMRAP – Reps) Every 2 minutes for 10 rounds 15/11 Cal ski switch off rounds Max T2B… Read more »
CrossFit – Tue, May 28
CrossFit OC3 – CrossFit Hang Clean (6×4 heavy reps ) Metcon (Time) For time 100/80 Cal row 80 Wall balls 20/14 60 DB snatch 55/35 40 Box jump overs 24/20 Fitness 80/70 Cal row 60 Wall balls 50 DB snatch… Read more »
CrossFit – Mon, May 27
CrossFit OC3 – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,… Read more »
CrossFit – Fri, May 24
CrossFit OC3 – CrossFit Deadlift 4×3 heavy deads (nothing crazy, just working through some reps) HERO WOD!!! Getting amped up for MURPH BARRAZA 18 minute AMRAP 200M run 9 Deadlift 275/185 6 Burpee bar muscle ups Fitness 200M run 9… Read more »
CrossFit – Fri, May 24
CrossFit OC3 – CrossFit Deadlift 4×3 heavy deads (nothing crazy, just working through some reps) HERO WOD!!! Getting amped up for MURPH BARRAZA (AMRAP – Rounds and Reps) 18 minute AMRAP 200M run 9 Deadlift 275/185 6 Burpee bar muscle… Read more »
CrossFit – Thu, May 23
CrossFit OC3 – CrossFit Arms + chest 4 rounds: 7 heavy bench press then… 3 rounds :40 DB curls :40 Box dips or bar dips :40 barbell curls :40 barbell tricep ext Partner WOD Switch off 7 rounds each 500/400… Read more »
CrossFit – Thu, May 23
CrossFit OC3 – CrossFit Arms + Chest (4 Rounds for weight) 4 rounds: 7 heavy bench press then… 3 rounds :40 DB curls :40 Box dips or bar dips :40 barbell curls :40 barbell tricep ext Partner WOD (7 Rounds… Read more »
CrossFit – Wed, May 22
CrossFit OC3 – CrossFit EMOM 8 min 3 Power snatch + 3 OHS Fitness 3 Power snatch and try to get in a good OH position 6×3:00 blocks Finish the work and rest the remaining time 15 hang snatch 95/65… Read more »
CrossFit – Wed, May 22
CrossFit OC3 – CrossFit EMOM 8 min (Weight) 3 Power snatch + 3 OHS Fitness 3 Power snatch and try to get in a good OH position 6 x 3:00 blocks (6 Rounds for time) Finish the work and rest… Read more »