CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 30/22 Cal row (Dual KB or dumbbell hold) 10 Partner deadlifts 405/285 15 Syn pull ups 30/22 Cal row (hold) 12 Partner deadlifts 20 syn pull ups 30/22 cal row… Read more »
Workout of the Day
01/14/2020
CrossFit OC3 – CrossFit Warm-up Power Snatch (4 reps unbroken ) EMOM 8 minute: Metcon (Time) 3 Rounds for time: Performance 100 DU’s 20 Front Squats 135/95 20 T2B Fitness 125 Singles 20 Front Squats 20 Medball sit ups/30 ab… Read more »
01/13/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: Performance 15/12 Cal row or bike 12 STO 115/85 9 Burpee bar hops Fitness Doesn’t matter, you just need to make sure you do the EXACT… Read more »
01/10/2020
CrossFit OC3 – CrossFit Warm-up Overhead Squat (5×3 AHAP) Metcon (Time) 3 Rounds for time: Performance 1000M Bike 25 OHS 95/65 25 Pull ups Fitness 800M Bike 20 FS/BS/asst. OHS 20 asst pull ups/Jumping pull ups (looking to go fast… Read more »
01/09/2020
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×5) Sumo Deadlift 5×5 (70%+) Death by 10 Meters (AMRAP – Rounds and Reps) Death by 10 Meters
01/08/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 60 Synchro Wall balls 30/20 120 DU’s (same time, both athletes working) 40 Snatches 95/65 (total) 20 D-Ball OS 150/100 60 Synchro Burpee bar hops 20 D-ball OS 40 Snatches… Read more »
01/07/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (10-8-6-4-2-4-6-8-10) *** Goal is to hit same weight first set as second Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 9 C&J 135/95 6 Tall box jumps 26/20 30 Ft HSW… Read more »
01/06/2019
CrossFit OC3 – CrossFit Warm-up Front Squat (1 rep max) Metcon (Time) For Time: Performance 42/34 Cal row 34 T2B 34 Thrusters 34/26 Cal row 26 T2B 26 Thrusters Fitness 34/26 26 26 30/22 22 22
01/03/2019
CrossFit OC3 – CrossFit Warm-up Back Squat (7 reps every 2 minutes ) 7 Rounds: Pick a weight and stay. Looking to stay between 75-80% Metcon (Time) 4 Rounds for time: Performance 75 DU’s (no more than 1:30 here) 10… Read more »
01/02/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: Performance 15/12 Cal row/Bike 15 Hang snatch 95/65 15/12 Cal row/Bike 15 Wall balls 30/20 Fitness 12/10 Cals 12 Hang snatch 12/10 Cals 12 Wall balls… Read more »