Source Code

CrossFit OC3 – CrossFit Warm-up Power Clean (9-6-3) Singles, work up (no more than :5 b/t reps) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 12 Hang cleans 135/85 9 thrusters 125/85 6 RMU Fitness 12 9 6… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 4K/3500M row 8K/7K Bike **** Every 5:00 complete: 16 Syn DB snatch 50/35 (8/8) 16 Syn Wall balls 30/20 Fitness Less weight on both Starting at 0:00 both athletes will begin… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (EMOM 8 minutes 8 reps 62-68% across ) Metcon (Time) For time: Performance 50/40 Cal row 50 T2B 150 Du’s 50 pull ups Fitness 40/30 Cal row 40 GDHSU/medball sit ups/TAH 200 Singles… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) TNT WOD!!!!! Yes, we are switching it up and doing the TNT WOD on a Friday, before the party, thought we would change it up a bit this year!!… Read more »

CrossFit OC3 – CrossFit Warm-up Split Jerk (1 rep (work up) ) Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Performance 18/13 Cal row 18 Db snatch 9/9 alt 3.6.9.12… RMU Fitness 16/12 Cal row 16 DB snatch 3.6.9.12…… Read more »

CrossFit OC3 – CrossFit Warm-up Squat Snatch (3 reps ) EMOM 10 minutes Rx: 3 Squat Snatches (singles) Scaled: 3 Power snatch or 1 PS + 3 OHS Metcon (Time) Performance 15 Hang snatch 115/75 30 Box jumps 24/20 45… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 5 Rounds each: 20/15 Cal row (athlete 1) 20/15 Cal bike (athlete 2) then…. come together: 15 Synchro Burpees to target into… 5 Rounds each: 20/15 Cal row 20/15 Cal bike… Read more »

CrossFit OC3 – CrossFit Warm-up Clean and Jerk (3 reps ) EMOM 8 minutes 3 unbroken C&J (working form and lines, not weight) Metcon (Time) 5 Rounds for time: Performance 7 C&J 125/85 14 CTB pull ups Fitness 7 C&J… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (6×3) Metcon (Time) Performance 50 Deadlifts 185/135 10 BMU 100 DU’s 10 BMU 25 Deads 225/155 (change own weight) 10 BMU 50 DU’s 10 BMU Fitness 40 Deads 10 CTB or dips (challenge yourself… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (4×12) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 9 STO 135/95 6 Box jump overs 36/30 3 D-Ball OS 150/100 Fitness 9 STO 6 step ups/lower box 3 D-Ball