CrossFit OC3 – CrossFit Metcon (No Measure) EMOM 10 minutes 15/11 Cal row 3 heavy power cleans (singles) Metcon (Time) Partners 50/40 Cal ski (total) switch however) 100′ Syn FR walking lunges with KB’s 55/35 20 Syn regular burpees (2:… Read more »
Workout of the Day
CrossFit – Thu, Feb 22
CrossFit OC3 – CrossFit Deadlift (4×6 Deadlift ) Metcon (AMRAP – Rounds and Reps) 12.3 (with pull ups) 18 minute AMRAP 15 Box Jumps 24/20 12 Push Press 115/75 9 CTB pull ups (RX+ 6 BMU) Fitness 15 Box jumps… Read more »
CrossFit – Wed, Feb 21
CrossFit OC3 – CrossFit Metcon (Time) 200/150 Cal ski 1.5 mile run 200/150 cal bike Fitness do less
CrossFit – Wed, Feb 21
CrossFit OC3 – CrossFit Metcon (Time) 200/150 Cal ski 100 Wall balls 30/20 200/150 cal row Fitness do less
CrossFit – Tue, Feb 20
CrossFit OC3 – CrossFit Accessory Accessory: 3 Rounds: 12-15 Inc DB bench press 12-15 Elbows pinned BB curls 12 Cross body peck flys (per side) 10 SA DB curls (slow and controlled) seated Max set 2x (when finished with work… Read more »
CrossFit – Mon, Feb 19
CrossFit OC3 – CrossFit Back Squat (1RM) Metcon (Time) For time: 30 Back squats 135/95 30 Burpee bar hops 45 T2B 30 Burpee bar hops 30 Back Squats 135/95 Fitness 25 Back squats 25 Burpee bar hops 50 T2rig, GHDSU… Read more »
CrossFit – Fri, Feb 16
CrossFit OC3 – CrossFit Metcon (Time) 40 minute EMOM 16/12 Cal row 10 Burpee box overs 24/20 10 Dual DB snatches 50/35 16/12 Cal bike Fitness Less weight and cals. Scale to about :40 per movement. Not much more than… Read more »
CrossFit – Thu, Feb 15
CrossFit OC3 – CrossFit Push Press (Lift: push press 4×8 ) Metcon (Time) For time Performance 1,000/900M ski (buy in) then.. 4 Rounds 15 CTB pull ups 15 Hang cleans 135/95 Fitness 900/800M ski then… 4 Rounds 12 pull ups/RR… Read more »
CrossFit – Wed, Feb 14
CrossFit OC3 – CrossFit Accessory Lift: Arms 4 rounds chest supported DB curls (max set) dips (max set) directly into max set overhead plate ext 21s with barbell curls DB kick backs (max set) Metcon (AMRAP – Rounds and Reps)… Read more »
CrossFit – Tue, Feb 13
CrossFit OC3 – CrossFit Front Squat (Lift: Front Squat EMOM 9 minutes 1 min rest b/t 3 min blocks 1-3 9 reps 50-55% rest 1 min 4-6 6 reps 60-65% rest 1 min 7-9 3 reps 75-80%) Metcon (Time) For… Read more »