CrossFit OC3 – CrossFit Accessory LIft: Bi’s/Tri’s 4 Rounds: 20 BB curls 20 tricep kick backs 20 DB curls 20 Dips or close grip push ups Metcon (Time) 3 ROunds for tim e 600M run 30 T2B Fitness 400M run… Read more »
Workout of the Day
CrossFit – Mon, Jul 10
CrossFit OC3 – CrossFit Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1… Read more »
CrossFit – Fri, Jul 7
CrossFit OC3 – CrossFit Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on… Read more »
CrossFit – Thu, Jul 6
CrossFit OC3 – CrossFit Accessory Accessory: 4 Rounds: Back Work 10 Reverse grip rows 10 Regular grip rows 15 Chest supported DB rows Metcon (No Measure) EMOM 20 minutes Performance 7 Power snatches 135/95 Max cal row Fitness 7 power… Read more »
CrossFit – Wed, Jul 5
CrossFit OC3 – CrossFit Hang Clean (EMOM 9 minutes 5 reps ) Metcon (Time) 3 Rounds: Performance 30 T2B 20 Box Jump overs 24/20 10 Thrusters 135/95 Fitness 30 GHDSU, T2Rig, TAH 20 BJO/Step overs 10 Thrusters
CrossFit – Tue, Jul 4
CrossFit OC3 – CrossFit Metcon (No Measure) 8:00AM ONLY 5K from hell
CrossFit – Mon, Jul 3
CrossFit OC3 – CrossFit Back Squat (10 rep max ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 3.6.9.12…. Performance Front Squats 135/95 30 DU’s Fitness Front Squats 40 SIngles
CrossFit – Fri, Jun 30
CrossFit OC3 – CrossFit Metcon (Time) Performance Run 1 mile 21-15-9 Deadlifts 225/155 Burpee bar hops Run 800M 15-12-9 Deadlifts 275/185 21-15-9 Burpee bar hops Run 1 mile Fitness Run 1200m 15-12-9 Deads Burpee bar hops Run 600M run 15-12-9… Read more »
CrossFit – Thu, Jun 29
CrossFit OC3 – CrossFit Clean and Jerk (5×3 ) Singles (no more than :10 b/t reps) Metcon (Time) For Time: Performance 400/300M row 30 Pull ups 30 Hang cleans 115/75 30 Front squats 115/75 400/300M row 30 FS 115/75 30… Read more »
CrossFit – Wed, Jun 28
CrossFit OC3 – CrossFit Accessory Lift: Back Work 3×15 Pendlay rows 3×15 Bodyweight rows (barbell at bench height) 3×15 Dual DB incline reverse flys Metcon (AMRAP – Reps) 2:00×7 rounds (rest 1 minute b/t) Performance *** start each block with… Read more »
