Source Code

CrossFit OC3 – CrossFit Metcon (Calories) Cardio Friday 15 minutes on Bike 15 minutes on Ski 15 minutes on row Max cals.

CrossFit OC3 – CrossFit Metcon (No Measure) 8:00AM ONLY THANKSGIVING WOD

CrossFit OC3 – CrossFit Bench Press (Accessory Bench: (30 reps in a row, same person) 4 Rounds: 10 Narrow Grip + 10 Wide + 10 Regular Super set: Seated single arm DB curls (slow) :30-:45 Second barbell curls ) Metcon… Read more »

CrossFit OC3 – CrossFit Metcon (No Measure) Lift: Every :90 for 5 Rounds: 3 Power snatch + 3 Squat Snatch + 3 OHS *** New people need to do power snatches + OHS. Metcon (AMRAP – Rounds and Reps) 15… Read more »

CrossFit OC3 – CrossFit Front Squat ( 1 1/4 Front Squats 7×2 (work up) Need to focus on bracing ) Metcon (Time) 2 Rounds: For time Performance 50/40 Cal row 25 Thrusters 115/75 25 T2B Fitness 40/30 Cal row 20… Read more »

CrossFit OC3 – CrossFit Power Clean (EMOM 10 minutes 3 reps ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 12 Push ups 9 Thrusters 75/55 27 DU’s Fitness 10 Push ups 7 Thrusters 42 singles

CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: 20 minute Row 20 minute Bike *** Max Cals *** Everytime you switch. You MUST (person getting OFF the machine) complete 5 D-Ball OS 150/100. No partner getting on the machine does… Read more »

CrossFit OC3 – CrossFit Deadlift (LIft: Deadlift 7-7-5-5-3-3 7s 65% 5s 75% 3s 85% ) Metcon (Time) For Time: Performance 60 Wall balls 30/20 30 Box jump overs 24/20 30 KB swings 55/35 60 T2B 30 KB swings 55/35 30… Read more »

CrossFit OC3 – CrossFit accessory Work: (No Measure) Accessory: 3 Rounds: 10/10/10 Wide/Narrow/Regular holding KB or DB) 200′ Walking lunges (weighted) 5-10 GHD raises Metcon (AMRAP – Rounds) 3 Rounds Each for time (rest :90) Performance 30/22 Cal ski 20… Read more »

CrossFit OC3 – CrossFit Overhead Squat (6×4) Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 5 Front Squats 95/65 10 Burpee bar hops *** Add 5 FS each round Fitness same, 8 burpees. Less weightRd 1 = 5… Read more »