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 »
Workout of the Day
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
CrossFit – Fri, Dec 29
CrossFit OC3 – CrossFit Metcon (No Measure) 10×4:00 0-2:00 5 C&J 205/145 12 Burpee bar hops 2:00-4:00 :90 max cal ski/bike *** switch off each round (You will be on the ski or bike for :90 straight) Fitness same thing,… Read more »
CrossFit – Thu, Dec 28
CrossFit OC3 – CrossFit Accessory Arms: 4×25 Skull crushers 4×25 NG bench 4×20 Barbell curls 4×20 Hammer curls Metcon (4 Rounds for time) 4 Rounds each for time Performance 25/18 Cal row 25 Wall balls 30/20 20 DB snatch 50/35… Read more »
CrossFit – Wed, Dec 27
CrossFit OC3 – CrossFit Front Squat (8×4) LIft: Front Squat 8×4 1 1/4 Front squats *** All the way down 1/4 back up. Then full squat Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 3-5-7-9-11-13 Squat cleans 185/135 15… Read more »
CrossFit – Tue, Dec 26
CrossFit OC3 – CrossFit Metcon (No Measure) 9am ONLY
CrossFit – Mon, Dec 25
CrossFit OC3 – CrossFit Christmas HOME WOD (Time) 5 rounds: 25 Burpees 50 Air squats 25 Push ups