CrossFit OC3 – CrossFit Warm-up Bench Press (5×9) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 2-4-6-8-10-12…. etc DB hang C&J’s 50/35 (alt reps) pull ups After each round (2/4/6/8/10…) Complete 30 DU’s Fitness Same scheme Normal Pull… Read more »
Workout of the Day
12/03/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Thursday 12/03 30 minute EMOM: Performance 16/12 Cal bike 12 Box step overs 24/20 (55/35 dual KB’s or DB’s) 8 Power snatch 115/75 Fitness 14/10 Cal bike 10 Box step overs (weighted)… Read more »
12/02/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (EMOM 8 minutes ) 5 Unbroken C&J Metcon (2 Rounds for time) 2 SCORES Performance 15 Power cleans 185/135 45 Wall balls 30/20 15 Power cleans 185/135 Rest 2 minutes (ON YOUR… Read more »
11/30/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (9-7-5-3) Super Set (20 minute clock) Back Squat 9-7-5-3 (working sets) 10 reps of GHD raises between each set Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 10 Deadlifts 185/135 10… Read more »
11/27/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 42 minute (NO TRANSITION TIME) 2 minute max cal bike 2 minute max cal row 2 minute max burpees Fitness same thing *** You know how everyone is the day after… Read more »
11/26/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) THANKSGIVING WOD!!! 8AM ONLY
11/25/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Wednesday PARTNER WOD: 25 minute AMRAP Performance 40/30 Cal bike (total) 9 Syn C&J 125/85 9 Conga line Box jump overs 30/24 3 D-Ball OS (each) 150/100 Fitness 30/22… Read more »
11/23/2020
CrossFit OC3 – CrossFit Warm-up Squat Clean (:40on/:20 off) Lift: Double Tabata Squat cleans :40 on/ :20 off 8 rounds 185/135 RX (4-6 reps per :40) Metcon (Time) Performance 27-21-15-9 Front Squats 135/95 T2B Fitness 21-18-15-9 Front Squats GHDSU/TAH/Medball sit… Read more »
11/20/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (1 rep max ) Metcon (Time) Performance 2 Rounds: 40/30 Cal row 20 Deadlifts 275/185 into… 2 Rounds: 15 C&J (change weight) 135/95 15 BMU Fitness 2 Rounds: 30/20 Cal row 15 Deadlifts… Read more »
11/19/2020
CrossFit OC3 – CrossFit Warm-up Power Snatch (5 reps (unbroken)) EMOM 8 minutes Metcon (4 Rounds for time) WOD: 4×5:00 blocks- no rest, you have whatever remaining time in the 5:00 to rest. You will start WOD over each: Performance… Read more »
