CrossFit OC3 – CrossFit Metcon (Time) 9 Rounds: 24 Jumping lunges 18 Air Squats 12 Burpees 200M run or 250M row or 500 bike
Workout of the Day
12/24/2019
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 8 AM only
12/23/2019
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (Sumo Deadlift: 4-4-3-3-2-2 76-78% 78-80% 82-85%) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 9 Pull ups 9 High box jumps 30/24 9 Deadlifts 185/135 Fitness 9 Asst. pull ups/RR 9… Read more »
12/20/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Performance 21 Wall balls 20/14 15 Hang cleans 95/65 9 Burpee pull ups Fitness 18 Wall balls 12 Hang cleans 6 Burpee to target
12/19/2019
CrossFit OC3 – CrossFit Warm-up Push Press (4×8) Metcon (Time) For Time Performance 30 back rack lunge steps 15/15 95/65 15 D-ball OS 150/100 30 box jump overs 24/20 30 T2B 30 BJO 15 D-Ball 30 back rack lunge steps… Read more »
12/18/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Work: 3×30 Banded pull downs 3×10 Strict RIng dips 3×10 Strict HSPU (or strict press) Metcon (AMRAP – Reps) 24 minutes: every 3 minutes (no rest) Performance 25/18 Cal row… Read more »
12/17/2019
CrossFit OC3 – CrossFit Warm-up Overhead Squat (5×3) Metcon (Time) 4 Rounds for time: Performance 9 HPS 115/85 12 CTB pull ups 90 DU’s Fitness 9 Hang power snatch 12 pull ups/asst. pull ups/RR 120 Singles
12/16/2019
CrossFit OC3 – CrossFit Warm-up Front Squat (10-8-6-4-2) 70-74-78-81-85% Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 1500/1250M row (for time) remaining time: Max rep squat cleans 185/135 Fitness 1200M row (for time) remaining time: Max rep squat… Read more »
12/13/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: Performance 15 Box jump overs 24/20 15 Thrusters 75/55 Rest 1 minute 8 minute AMRAP 15 SDHP 75/55 15 Push ups (RX+ HSPU) rest 1 minute… Read more »
12/12/2019
CrossFit OC3 – CrossFit Warm-up Deadlift (5×3) all sets above 78% Metcon (AMRAP – Reps) 7 rounds (2 minute blocks): 1 min rest b/t Performance 18/13 Cal Bike 10 Deadlifts 225/155 (Unbroken) remaining time max: BMU Fitness 15/10 Cal Bike… Read more »