CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5-5-3-3-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 8 Thrusters 95/65 8 Burpees 8 Ball slams 50/35 Fitness 8 Thrusters 8 Burpees 8 Ball Slams
Colin Cartee
04/19/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (5 rep max) Metcon Metcon (AMRAP – Rounds and Reps) WOD – 12 minute AMRAP- 1,000M row buy in AMRAP remaining time- 12 STO 135/95 12 Box jumps 30/24 Fitness 1,000M row… Read more »
04/18/2016
CrossFit OC3 – CrossFit Warm-up Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq… Read more »
04/15/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4 FS) 5 Rounds: on the :90 Second interval perform 4 FS Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
04/14/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (3 Power Cleans) EMOM 10 minutes- 3 Power cleans 70%+ Metcon Metcon (Time) Performance – 4 rounds EACH for time- 1 minute rest between rounds- 15 box jumps 30/24 10 power cleans… Read more »
04/13/2016
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 50 Cal row 50 Back squats 135/95 50 pull ups 50 Burpee Bar hops 50 Cal row Fitness 30 30 30 30 30
04/12/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting push press (2 reps) 8 minute EMOM- 2 push press Metcon Metcon (Time) 3 Rounds- This should be treated as a SPRINT WOD. 21 KB swings 70/55 15 Push jerks 115/75 9 T2B 6… Read more »
04/08/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (EMOM 10 min) 2 snatch deadlifts + 1 full snatch + 1 OHS Metcon Metcon (AMRAP – Reps) WOD- 2 ROUNDS- 16 minute workout 2 min max hang snatches 95/65 2 min… Read more »
04/07/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 10 T2B 35 DU 5 C&J 155/105 Fitness 10 v-ups/sit ups/leg raises 45 single unders 5 C&J
04/06/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×10) Metcon Metcon (Time) Performance row 500m 50 KB swings 70/55 25 back squats 135/95 Row 500M 25 KB swings 70/55 25 Back squats 135/95 Row 500m Fitness row 500m 40 KB… Read more »