CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (3 reps ) EMOM 7 minutes Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 9 T2B 9 Wall balls 30/20 3 Deadlifts 315/215 Fitness 9 Sit ups/GHDSU/Toes above hips 9 Wall… Read more »
Workout of the Day
09/18/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30 power snatch 115/85 40 Box jumps 24/20 50/40 Cal bike 1000M run 50/40 cal bike 40 Box jumps 30 Power snatch Fitness 20 Power snatch 30 Box jumps/step ups 40/30 Cal… Read more »
09/17/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting 2 Push jerks + 2 Split jerks (1 Complex ) RX: Max weight Fitness: 2 Split jerks Metcon (Time) 3 Rounds for time: Performance 500M row 25 Pull ups 25 Thrusters 95/65 Fitness 400M… Read more »
09/16/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat clean + FS (1 complex ) 2 Squat cleans + 4 FS every 2 minutes for 6 rounds Fitness 1 squat clean + 3 FS Metcon (AMRAP – Rounds and Reps) 8 minute… Read more »
09/13/2019
CrossFit OC3 – CrossFit Warm-up Hang Snatch (5×2) Work up. Hang Squat Snatches Fitness 2 hang power snatches Metcon (5 Rounds for time) 25:00 minute clock. Every 5 minutes complete Performance 10 Snatch 135/95 (singles) 16/13 Cal row 15 T2B… Read more »
09/12/2019
CrossFit OC3 – CrossFit Warm-up Mobility Metcon (Time) 4 rounds for time Performance 10 Power cleans 155/105 200M run 30 Air squats Fitness 8 Power cleans 200M run 24 Air squats
09/11/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Hero WOD Mash Up “Will” 3 Rounds: 14 Back Squats 135/95 14 Deadlifts 135/95 Straight into… “Jerrry” 800M run 1000M row 800M run Straight into… “Burgess” 30 Pull ups 30 Burpees to target… Read more »
09/10/2019
CrossFit OC3 – CrossFit Warm-up Bench Press (6 reps ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 14 KB swings 70/55 12 Box jump overs 24/20 10 Lunge steps with KB 70/55 (5/5) Fitness Same… Read more »
09/09/2019
CrossFit OC3 – CrossFit Warm-up Overhead Squat (5-5-3-3-1-1) Looking for a heavy single Metcon (Time) 30-20-10 Performance Cal row/Bike OHS 125/85 Fitness 25-15-10 Cal row/Bike OHS/FS/BS
09/06/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: “The Equalizer” Performance 18-15-12 Synchro Thrusters 115/75 Syn pull ups then… 1600M row (partner holds barbell in Front Rack) then… 1600M run together then… 18-15-12 Synchro Hang cleans 115/75 Synchro Burpee… Read more »
