CrossFit OC3 – CrossFit Front Squat (12-8-4-4-4) Lift: front squat 12-8-4-4-4 12s 55-60% 8s 65-70% 4s 78-81% Metcon (Time) Burpee Challenge!! 250 Burpees for time Fitness not so many burpees
Workout of the Day
CrossFit – Thu, Jan 11
CrossFit OC3 – CrossFit Push Press (4×8) Lift: Push press (4×8) Super set with seated DB strict press (4×10) Metcon (Time) 4 Rounds for time Performance 24 T2B 18 hang snatch 95/65 6 D-Ball OS 150/100 Fitness 20 T2rig or… Read more »
CrossFit – Wed, Jan 10
CrossFit OC3 – CrossFit Metcon (Calories) partner WOD: 40 minutes on a bike *** switch however you want, max calories.
CrossFit – Tue, Jan 9
CrossFit OC3 – CrossFit Metcon (No Measure) EMOM 5×2:00 50 DU’s 7 Deadlifts Metcon (Time) For time Performance 50 pull ups 40 box jump overs 30/24 30 Burpee bar hops 20 Thrusters 135/95 10 BMU Fitness 40 pull ups/asst pull… Read more »
CrossFit – Mon, Jan 8
CrossFit OC3 – CrossFit Accessory Lift: Chest and Bi’s 3 Rounds: 15-20 Slow paralette push ups 21s with barbell (7/7/7) 12-15 per side standing DB chest fly’s (across chest) 12-15 per side seated DB curls with pause at top Metcon… Read more »
CrossFit – Fri, Jan 5
CrossFit OC3 – CrossFit Accessory Accessory: 4 rounds 10 close grip bench max set dips or plate ext 10-15 Db push ups (feet on box) 10/10/10 Hammer curls, go up in weight Metcon (AMRAP – Rounds and Reps) 4×4:00 partner… Read more »
CrossFit – Thu, Jan 4
CrossFit OC3 – CrossFit Deadlift (4×10) Lift: Deadlift 4×10 (light, fast reps) Metcon (Time) WOD: 3 Rounds: Performance 75 DU’s 25 pull ups 10 Hang cleans 155/105 Fitness 100 Singles 20 Asst pull ups, RR 10 Hang cleans
CrossFit – Wed, Jan 3
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: 2 Rounds: 100/70 Cal bike 40 Syn BJO 24/20 2 Rounds: 100/70 Cal row 40 Syn KB swings 70/55 2 Rounds: 100/70 Cal ski 40 Syn Burpees to target Fitness Same as… Read more »
CrossFit – Tue, Jan 2
CrossFit OC3 – CrossFit Back Squat (5×8 ) 72-74% across Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 9 T2B 6 OHS 115/75 3 Power snatch 115/75 Fitness 9 T2rig, GHDSU 6 BS/FS/Asst OHS 3 Power snatch
CrossFit – Mon, Jan 1
CrossFit OC3 – CrossFit Metcon (No Measure) 9am ONLY