CrossFit OC3 – CrossFit Warm-up Squat Clean (:30on/:30off) Lift: 8 Rounds: :30 on/:30 off Max rep squat cleans 165/115 Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 15 Wall balls 30/20 10 Burpee box over 24/20 10 Wall… Read more »
Colin Cartee
05/18/2020
CrossFit OC3 – CrossFit Deadlift (1 minute- max reps- 3 weights ) Deadlift- 1 minute Max reps RX weights: 185/135 225/155 275/185 1 minute rest between Max sets Score is total reps. 2k Row (Time) Max Effort 2k Row Accessory… Read more »
05/15/2020
CrossFit OC3 – CrossFit Warm-up Hang Power Snatch (3 reps ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 200M run 8 Hang snatch 95/65 8 Pull ups Fitness 200M run (200M row or 400M… Read more »
05/13/2020
CrossFit OC3 – CrossFit Metcon (Time) Q.40 Performance 100 air squats 100 sit ups 50 push ups 80 80 40 60 60 30 40 40 20 20 20 10 Fitness 100 air squats 50 sit ups 20 push ups 80… Read more »
05/12/2020
CrossFit OC3 – CrossFit Metcon (Time) 8 Rounds for time: Performance 400M run 20 Burpees Fitness 300M run 15 Burpees
05/11/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Monday Q.38 WOD: 21 minute AMRAP Performance 24 Pistols (12/12) (one legged squat) 16 Sit ups 12 Push ups Fitness 24 Air squats 16 Sit ups 12 Push ups or… Read more »
05/08/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.37 FRIYAY!!! Will this be our last Friday Q WOD?!?!? I fucking hope so. 30 minute AMRAP Performance 20 DB snatches 50/35 10/10 60 DU’s 20 hang squat cleans 95/65… Read more »
05/07/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.35 6 minute AMRAP: 12 Hang Power snatch 75/55 12 Push ups Rest 1 minute 6 minute AMRAP: 12 OHS 75/55 12 Box jump overs 24/20 Rest 1 minute 6… Read more »
05/06/2020
CrossFit OC3 – CrossFit Metcon (8 Rounds for time) Every 6 minutes for 8 rounds complete RX Men- 1400M row Scaled Men- 1200M row RX Women- 1200M row Scaled Women- 1000M row *** Do not go any less than :45… Read more »
05/05/2020
CrossFit OC3 – CrossFit Metcon (Time) “The Four Houseman” Performance 100 DB hang C&J 50/35 (50/50) 100 Double unders 100 DB lunge steps 50/50 (alt) 100 Burpee box jump overs 24/20 Fitness 75 Could be KB or DB 200 singles… Read more »