CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 5 Rounds: 20/15 Cal row 20/15 Cal ski *** Then switch machines Come together: 20 Synchro KB swings 55/35 Fitness 15/11 Cal row 15/11 Cal ski *** Then switch machines… Read more »
Workout of the Day
12/01/2021
CrossFit OC3 – CrossFit Warm-up Deadlift (6×3) 78-82% across Metcon (Time) For time Performance 25 Power snatch 95/65 50 Wall balls 20/14 50 Burpee box overs 24/20 50 Wall balls 20/14 25 Power snatch Fitness 20 Power snatch 40 Wall… Read more »
11/30/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3 Rounds: 12 Barbell strict press 12 (per arm) DB rows (bent over) 12 DB lat side raises Metcon (10 Rounds for time) 10 rounds: each for time Performance 15/11… Read more »
11/29/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 30 Power cleans for time: 185/135 Metcon (AMRAP – Reps) 3×4:00 AMRAPS Performance 30/22 Cal row 15 Hang cleans 135/95 Remaining time in 4:00 Max DU’s Fitness 25/18 Cal row 15 hang cleans… Read more »
11/12/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (13-11-9-7-5-3) Metcon (Time) For time; 1000M/800M ski buy in then… 2 Rounds: 15 BMU 30 Hang snatch 95/65 Session 2 Back Squat (5×5) 82% across Metcon (Time) 4 Rounds each for time: 25/18… Read more »
11/11/2021
CrossFit OC3 – CrossFit Warm-up Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September… Read more »
11/10/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Super Set: 4×10 Underhand BB rows 4×10 Overhand BB rows *** Go directly from U-hand to O-hand 3×10 Single arm DB rows Metcon (Time) For time: Performance 72 T2B 24 Deadlifts 275/185… Read more »
11/08/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 6 minute clock 60/45 Cal ski (buy in) then… remaining time Max squat cleans 225/155 ***Anything else is scaled (fast moderate singles) Metcon (Time) For time: 3 Rounds: 30 Wall balls… Read more »
11/04/2021
CrossFit OC3 – CrossFit Warm-up Super Set Super Set (4 rounds) 9 bench press 15 Paralette Push ups (feet on bench or box) Metcon (4 Rounds for time) 4 Rounds (each for time, rest 1 min b/t) Performance 18/13 Cal… Read more »
11/03/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP performance 9 front squats 125/85 6 Power snatch 125/85 3 D-Ball OS 150/100 Fitness Less weight, same movements 16:00-21:00 find 1 RM snatchGo directly into a… Read more »
