CrossFit OC3 – CrossFit Metcon (No Measure) 20 minute EMOM: 1. 7 Unbroken C&J (should be tough) 2. 16/13 Cal row/bike *** Bike/row should take about 35-45 seconds. If you start failing those minutes, please cut down the calories. Id… Read more »
Workout of the Day
04/22/2020
CrossFit OC3 – CrossFit Metcon (Time) 4 Rounds: Performance 1 Mile run 100 Air squats Fitness 800M run 50 Air squats Cant run? 1800/1600M row 3800/3500M bike
04/21/2020
CrossFit OC3 – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box… Read more »
04/20/2020
CrossFit OC3 – CrossFit Metcon (Time) Q.23 Monday 04/20 Performance 10 Rounds: 200M run 10 Thrusters 95/65 (or SA/DB/KB 5 per arm) 30 DU’s Fitness 7 Rounds: 200M run 10 Thrusters 50 Singles *** Row equivalent 250/200M *** Bike equivalent… Read more »
04/17/2020
CrossFit OC3 – CrossFit Metcon (Time) Couplet of death Partner WOD: 4 Rounds for time: 60/45 Cal row/Bike 30 Syn Burpees (jump over something) Fitness 40/30 Cal row/bike 20 Synchro Burpees
04/16/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP: 12 DB snatch (6/6) alt 30 DU’s Rest 1 minute 7 minute AMRAP: 12 Single arm thrusters (6/6) 30 DU’s Rest 1 minute 7 minute AMRAP: 6… Read more »
04/15/2020
CrossFit OC3 – CrossFit Metcon (Time) All the EMOM’s- (Q.21) 1. 10 minute EMOM 1 Round of DT 12 Deadlifts 9 hang cleans 6 STO Rest 2 minutes 2. 10 minute EMOM 15 air squats + 10 push ups Rest… Read more »
04/14/2020
CrossFit OC3 – CrossFit Metcon (10 Rounds for time) Machine Death (Q.20) 10x1000M row Rest 1 minute or 10x2000M bike rest 1 minute or 10x1000M run rest 1 minute *** Goal is to stay within :10 seconds of your first… Read more »
04/13/2020
CrossFit OC3 – CrossFit Metcon (Time) 50-40-30-20-10 (Q.19) Goblet Squats (KB or DB) Burpees Fitness 42-28-21-14-7 Core WORK: 3 Rounds: 1:00 plank hold :45 v-ups :30 sit ups (small, fast)
04/10/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.18 22 minute AMRAP Performance 20 DB snatches 10/10 alt 75 DU’s 15 burpees over dumbbell Fitness Same thing 125 singles
