CrossFit OC3 – CrossFit Accessory LIft: Accessory: 4 Rounds: Chest and Arms 15 reps bench press (incline) SPOTTER 15 Dual DB curls (alt) 30 reps total 15 DB bench flat 1 Round of 21’s with barbell (curls) then.. max set… Read more »
Workout of the Day
CrossFit – Mon, Jul 24
CrossFit OC3 – CrossFit Back Squat (LIft: Backsquat: 4×10 @ 70-73% across ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 3.6.9.12.15.18… Performance THrusters 95/65 40 DU’s Fitness Thrusters 75/55 50 Singles
CrossFit – Fri, Jul 21
CrossFit OC3 – CrossFit Bench Press (LIft: 5×10 Narrow grip bench ) Between sets: 12-15 barbell curls Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 200M run 16 KB swings 55/35 8 2 for 1 Burpees (2 push… Read more »
CrossFit – Thu, Jul 20
CrossFit OC3 – CrossFit Metcon (Time) Partner WORKout Split however.. machines must be completed in order. Row 300/240 Ski 300/240 Bike 300/240 Fitness Do less cals! Have same amount of fun!
CrossFit – Wed, Jul 19
CrossFit OC3 – CrossFit Squat Clean (5×3 (singles)) Metcon (Time) For time Performance 40 FS 115/75 40 pull ups 40 STO 115/75 40 BJO 30/24 Fitness 30 FS 30 Assst. pull ups/ RR 30 STO 30 Box jumps or step… Read more »
CrossFit – Tue, Jul 18
CrossFit OC3 – CrossFit Accessory Accessory 3 Rounds: 12 RDL’s 15 Dual DB Chest supported rows 12 Barbell rows Metcon (Time) For time Performance 100 T2B 1 Mile run with KB 55/35 Fitness 100 T2Rig 1 Mile run no bell
CrossFit – Mon, Jul 17
CrossFit OC3 – CrossFit Metcon (Time) Lift: Every 3:00 for 5 rounds 14/10 Cal ski 7 Unbroken PS (you pick) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 20 DU’s 10 PS 75/55 20 DU’s 10 OHS 75/55… Read more »
CrossFit – Fri, Jul 14
CrossFit OC3 – CrossFit Metcon (Time) Performance 150 Air squats 3 mile run 3K/2400M row Fitness 100 Air squats 2 mile run 2K row
CrossFit – Thu, Jul 13
CrossFit OC3 – CrossFit Deadlift (6×4 work up ) Metcon (Time) For time Performance 40 Deadlifts 185/135 80 DU’s 40 Pull ups 80 DU’s 40 deads 80 DU’s 40 pull ups 80 DU’s Fitness 30 Deads 100 Singles 30 RR/asst…. Read more »
CrossFit – Wed, Jul 12
CrossFit OC3 – CrossFit Metcon (Time) Lift: 3 Rounds: 10 C&J 185/135 Rest 2 minutes Metcon (AMRAP – Rounds and Reps) Every 3:00 for 5 rounds Performance 25/18 Cal ski remaining time in 3:00 AMRAP 7 hang power snatch 115/75… Read more »
