CrossFit OC3 – CrossFit Front Squat (LIft: Front Squat 1-3 7 reps min 4 rest 4-6 5 reps min 7 rest 7-10 3 reps *** you choose the weight ) Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 3.6.9.12.15……. Read more »
Workout of the Day
CrossFit – Fri, May 10
CrossFit OC3 – CrossFit Bench Press (10 rep max ) Metcon (Time) For time Performance 30 Burpees to target 800M run 30 DB snatch 30 Burpees to target 1000M run 30 DB snatches 30 Burpees to target 1200M run 30… Read more »
CrossFit – Thu, May 9
CrossFit OC3 – CrossFit Weightlifting Lift: EMOM 10 minutes 18/13 Cal Row (about :50 worth) 2. 6 Hang cleans Metcon (Time) Partner WOD: 5 Rounds 30/22 Cal bike (Dual KB hold 70/55) 15 KB swings (syn) 70/55 5 Syn BMU… Read more »
CrossFit – Wed, May 8
CrossFit OC3 – CrossFit Metcon (Time) For time Performance 1 mile run 2 Rounds: 15 Back squats 135/95 25 T2B 800M run 2 Rounds: 15 OHS 135/95 75 DU’s 1 mile run Fitness 1200M run 2 Rounds: 30 Goblet squats… Read more »
CrossFit – Tue, May 7
CrossFit OC3 – CrossFit Accessory Accessory work: 16 minutes (:40 of work per minute) Max 45lb tricep Ext Banded curls / barbell curls Max box dips Dumbbell curls Metcon (Time) 4 Rounds for time: 30 Wall balls 30/24 20 box… Read more »
CrossFit – Mon, May 6
CrossFit OC3 – CrossFit Clean and Jerk (7×3) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 100/70 Cal ski (buy in) then… AMRAP 10 Pull ups 10 Thrusters 95/65 Fitness 80/60 Cal ski then.. 10 RR/Asst pull ups… Read more »
CrossFit – Fri, May 3
CrossFit OC3 – CrossFit Metcon (Time) Murph prep Performance 800M run 3 Rounds: 30 Air squats 20 Push ups 10 Pull ups 800M run 3 Rounds: 30 Air squats 20 Push ups 10 Pull ups 800M run Fitness tons of… Read more »
CrossFit – Thu, May 2
CrossFit OC3 – CrossFit Metcon (Time) LIft/WOD: warm up intensity 50/40 Cal bike 25 Snatches 155/105 Metcon (Time) for time Performance 1000/900M ski 60 Push press 95/65 40 Box jumps 30/24 10 RMU Fitness 800/700M ski 50 Push Press 40… Read more »
CrossFit – Wed, May 1
CrossFit OC3 – CrossFit Bench Press (8 reps) Lift: Bench Press EMOM 8 minutes 8 reps then… 3 Rounds max curls with barbell or bands max paralette push ups Metcon (AMRAP – Rounds and Reps) 12 minutes Performance 9 T2B… Read more »
CrossFit – Tue, Apr 30
CrossFit OC3 – CrossFit Metcon (Time) AGQ Workout on Steriods Performance 3 Rounds: 1000M run 50 Wall balls 20/14 50 Burpee box overs 24/20 Fitness (3 rounds of everything) 600M run 3 Rounds: 15 Wall balls 12 Burpee box overs