CrossFit OC3 – CrossFit Accessory 3 rounds 10 Dual DB rows 10-15 Barbell rows (Bent over) 10-15 Reverse grip flys (chest supported) For Time 60 Wall balls 30/20 30 Burpee box jump overs 36/30 120 DUs 1200 m run Fitness… Read more »
Workout of the Day
CrossFit – Tue, May 21
CrossFit OC3 – CrossFit Accessory 3 rounds 10 Dual DB rows 10-15 Barbell rows (Bent over) 10-15 Reverse grip flys (chest supported) Metcon (Time) 60 Wall balls 30/20 30 Burpee box jump overs 36/30 120 DUs 1200 m run Fitness… Read more »
CrossFit – Mon, May 20
CrossFit OC3 – CrossFit Back Squat Back squat every 2:00 for 6 rounds 7 reps (AHAP) pick a weight and stay. Looking for something heavier than 70% if possible 15 min AMRAP (AMRAP – Rounds and Reps) 9 pull ups… Read more »
CrossFit – Mon, May 20
CrossFit OC3 – CrossFit Back squat Back squat every 2:00 for 6 rounds 7 reps (AHAP) pick a weight and stay. Looking for something heavier than 70% if possible 15 minute AMRAP 9 pull ups 12 push ups 18 air… Read more »
CrossFit – Fri, May 17
CrossFit OC3 – CrossFit Push Press (3 rep max ) Metcon (Time) Performance 1200M run 30 pull ups 15 thrusters 115/75 30 push ups 800M run 30 Pull ups 15 Thrusters 30 push ups 600M run Fitness 1000M run 25… Read more »
CrossFit – Thu, May 16
CrossFit OC3 – CrossFit Metcon (No Measure) Lift EMOM: 9 min 20 DU’s + 3 Power cleans Fitness 40 Single unders + 3 power cleans *** Power cleans unbroken Metcon (No Measure) EMOM 20 minutes 18/13 Cal Ski 16 Wall… Read more »
CrossFit – Wed, May 15
CrossFit OC3 – CrossFit Accessory Accessory 4 Rounds Incline DB bench 12-15 reps Max dual DB curls Dual DB narrow grip bench 12-15 Max Barbell curls *** extra credit Max banded curls (2x) Max Push ups (2x) Metcon (Time) 4… Read more »
CrossFit – Wed, May 15
CrossFit OC3 – CrossFit Metcon (Time) 5 mile run Fitness Run lessI am looking for about 45 minutes of straight cardio here
CrossFit – Tue, May 14
CrossFit OC3 – CrossFit Accessory Accessory 4 Rounds Incline DB bench 12-15 reps Max dual DB curls Dual DB narrow grip bench 12-15 Max Barbell curls *** extra credit Max banded curls (2x) Max Push ups (2x) Metcon (Time) 4… Read more »
CrossFit – Tue, May 14
CrossFit OC3 – CrossFit Metcon (Time) 5 mile run Fitness Run lessI am looking for about 45 minutes of straight cardio here