CrossFit OC3 – CrossFit Front Squat (Lift: Front Squat 4×8 Pick a weight and stay (75%ish) ) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP Performance 11 Wall balls 30/20 11 KB swings 70/55 Fitness 11 Wall balls 11… Read more »
Workout of the Day
CrossFit – Wed, Apr 5
CrossFit OC3 – CrossFit Metcon (Calories) Wednesday 04/05 Performance 20 minute Max cal bike *** Every 5:00 do 15 Burpee box overs 30/24 20 minute Max cal row *** Every 5:00 do 15 Burpee pull ups Fitness same 10 of… Read more »
CrossFit – Tue, Apr 4
CrossFit OC3 – CrossFit Hang Clean (EMOM 8 minutes 5 reps ) Metcon (Time) Performance 2 Rounds FT 15 C&J 165/115 15 BMU Rest 2 minutes (on your own) 2 Rounds FT: 15 Power snatch 135/95 30 CTB Fitness 15… Read more »
CrossFit – Mon, Apr 3
CrossFit OC3 – CrossFit Accessory Work Lift: Back Accessory: 4 Rounds: 12-15 DB rows (dual, bent over) 12 Pendlay rows 15 Shrugs with heavy DB’s Metcon (6 Rounds for time) Every 3:00 for 6 rounds: Performance 18/13 Cal ski 15… Read more »
CrossFit – Fri, Mar 31
CrossFit OC3 – CrossFit Weightlifting Metcon (Time) 3 Rounds for time Performance 20 CTB pull ups 30 Goblet squats 70/55 40 KB swings 70/55 Fitness 15 Normal pull up scales 25 Goblet squats 35 Swings
CrossFit – Thu, Mar 30
CrossFit OC3 – CrossFit Metcon (Calories) Partner WOD Max calories (switch however) 20 minutes on bike 20 minutes on rower
CrossFit – Wed, Mar 29
CrossFit OC3 – CrossFit Weightlifting Metcon (Time) heavy barbell RDL’s (pin pulls) Super set with Max strict pull ups and DB rows Metcon (Time) For time Performance 30 C&J 155/105 60 T2B 30 Front squats 155/105 Fitness 25 C&J 50… Read more »
CrossFit – Tue, Mar 28
CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Accesory Arms + Chest 4 rounds: 12 Bench Press 12-15 Dual DB curls (seated) 15-20 DB narrow grip press 15-20 Barbell curls (pin elbows) Metcon (2 Rounds for time) 2 Rounds… Read more »
CrossFit – Mon, Mar 27
CrossFit OC3 – CrossFit Weightlifting Thruster (EMOM 10 min 3 reps ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 9 Thrusters 115/75 6 BMU 36 DU’s Fitness 9 Thrusters 12 push ups 54 Singles
CrossFit – Fri, Mar 24
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 25 DU’s 10 Snatches 115/75 25 DU’s 10 OHS 115/75 then… 7:00 to establish a 2 rep max snatch Fitness 30 Singles 10 snatches 30 singles… Read more »
