CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accumulate: 50 bench 50 Def push ups 50 Weighted barbell curls 50 DB curls Metcon (Time) Partner WOD: Performance 400/300 Cal bike *** every 5:00 complete 10 Syn CTB pull ups… Read more »
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10/05/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Booty Work: 3 Rounds: 12 Narrow stance Back Squats (dont even need to stand all the way up, you want tension on the quad the entire time) 12 Bulgarian split squats (per… Read more »
10/04/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “LowRox” Performance 1000M run 1000M ski 1000M run 200M farmers carry (dual KB 70/55) 1000M run 3 lengths of gym Burpee Broad Jumps 1000M run 1000M row 1000M run Fitness 800M run 800M… Read more »
10/03/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) LIft: Every 3:00 for 5 Rounds 60 DU’s 8 Power snatch (RX- working unbroken reps) Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP performance 9 T2B 9 OHS 135/95 Fitness 9 GHDSU/T2rig/Medball… Read more »
09/30/2022
CrossFit OC3 – CrossFit Warm-up Dragon (Time) For time: Run 5k 4 minutes to find 4 rep max Deadlift Run 5k 4 minutes to find 4 rep max Push JerkIn honor of U.S. Army Captain Nicholas Rozanski, 36, of Dublin,… Read more »
09/29/2022
CrossFit OC3 – CrossFit Warm-up Overhead Squat (5×5) Metcon (AMRAP – Rounds and Reps) 7×2:00 (1 min rest b/t) Performance 10 KB swings 55/35 10 Push ups 10 lunge steps 55/35 (5 per leg) fitness 8 8 8
09/28/2022
CrossFit OC3 – CrossFit Warm-up Push Press (4×8) Metcon (Time) For time Performance 400M run 10 Power cleans 225/155 20 Box jumps 36/30 400M run 20 Box jumps 36/30 10 Power cleans 225/155 400M run Fitness 300M run 10 PC’s… Read more »
09/27/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Lift: Back Work: 4 Rounds: 10 Pendlay rows 10 (SA) DB rows 5-7 Strict pull ups Metcon (Time) For time Performance 1000/800M row then… 3 Rounds: 30 T2B 30 Wall balls 30/20 then…… Read more »
09/26/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (9-7-5) LIFt: Front Squat EMOM (12 min total) 1-3- 9 reps @ 60% Rest min 4 5-8- 7 reps @ 65-67% rest min 9 10-12- 5 reps @ 72-75% Metcon (AMRAP – Rounds… Read more »
09/23/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) WOD: 6 Rounds: Performance 300M run (1/3/5 – run with your KB) 18 KB swings 55/35 100′ KB OHWL (50/50) R/L Fitness 200M run (1/3/5 – run with KB) 18 Swings 100′ WL… Read more »