Source Code

CrossFit OC3 – CrossFit Metcon (Time) Last 5K from hell of the year!! Partner WOD!! Start by running to 1 mile marker just as you get by Junge On the side of the path do: WOD #1 3 Rounds: 20… Read more »

CrossFit OC3 – CrossFit Metcon (Weight) EMOM 10 minutes 16/11 Cal ski 5 Unbroken Power Snatches Metcon (AMRAP – Rounds and Reps) WOD: 13 minute AMRAP Performance 3.6.9.12 .15.18…. Wall balls 30/20 30 DU’s after each set Fitness Lighter wall… Read more »

CrossFit OC3 – CrossFit Deadlift (3 rep max ) Metcon (Time) Performance 400M run 20 Synchro Hang Power Snatches 95/65 20 Synchro Burpee Bar Hops 20 Synchro Overhead squats 95/65 800M run 20 Synchro OHS 20 Synchro Burpee bar hops… Read more »

CrossFit OC3 – CrossFit Incline Bench 20″ box (put DB behind bench to ensure it doesn’t move) or use incline benchesLIft: Barbell Bench (Incline) 4×8 After or in-between sets 10-12 bar dips 15-20 barbell curls Metcon (AMRAP – Rounds and… Read more »

CrossFit OC3 – CrossFit Front Squat (6×4) Front Squat (Tempo 4/2/0) 6×4 Super set with 10 reps per leg of Bulgarian split squats (hold KB) Flex glutes at top, please go over this in detail. They can get wonky if… Read more »

CrossFit OC3 – CrossFit Accessory Accessory Work: 3 Rounds: 20 KB gorilla rows (10 per side) 15 Bodyweight Barbell rows (barbell about bench height) 10/10 Lat pull downs (machine in back, take turns, 20 reps in a row) Metcon (Time)… Read more »

CrossFit OC3 – CrossFit GRANT (Time) HERO WOD “GRANT” 100 Burpees 1 Mile run 100 pull ups 1 Mile run 100 Push ups Fitness 75 Burpees 1200M run (or bike 3500M, or row 1600M) 50 RR/Asst. pull ups/Jumping (if jumping… Read more »

CrossFit OC3 – CrossFit Back Squat (5×5 ) 5×5 Back squat 75/79% across (when finished, do 3×10 Narrow stance 3/4 squats, quick, tension on the quads entire time) Metcon (3 Rounds for time) 3 Rounds for time: Performance 20 Pull… Read more »

CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: 500/400 Calories for time Fitness 400/300 Calories for time *** Every 50/40 Calories get off and perform 25 Synchro Wall balls 30/20

CrossFit OC3 – CrossFit EMOM (Weight) EMOM 15 minutes 5 Deadlifts 65-70% :45 Plank hold 10-15 back Extensions Metcon (AMRAP – Rounds and Reps) WOD: 12 minute AMRAP Performance 9 KB swings 70/55 9 KB box step overs 24/20 (holding… Read more »