CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×4) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 15 DL’s 135/95 15 Pull ups 15 Box jump overs 24/20 Fitness 12 12 12
Workout of the Day
11/14/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Work: 3x:30 GHD Russian twist with PVC pipe 3×20 Weighted V-ups 3×50 fast sit ups (looking for a small crunch, not a full sit up) Metcon (Time) Partner WOD: Performance… Read more »
11/13/2019
CrossFit OC3 – CrossFit Warm-up 5 Rounds NFT: Lift: 5 Rounds NFT: But not taking forever 10 Bench press (You can choose) 10 Strict pull ups Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 7 Squat cleans 135/95… Read more »
11/12/2019
CrossFit OC3 – CrossFit Warm-up Power Snatch (:30on/:30off) Lift: 10 rounds: Power snatch RX (135/95) Looking for 6-8 reps per :30. Metcon (Time) Performance 150 DU’s 30 OHS 115/85 150 DU’s Fitness 200 Singles 30 Front squats/asst. OHS/Back squats 200… Read more »
11/11/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “MOOSE” Performance/RX 1000M row Then… 10 rounds: 7 Bar facing burpees 3 Thrusters Then… 1200M run with wall ball 20/14 Fitness 800M row then… 8 rounds: 7 Bar facing burpees 3 Thrusters then…… Read more »
11/08/2019
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 20.5
11/07/2019
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (No Measure) HSW, Handstand holds, Wall walks Metcon (Time) For Time: Performance Buy in: 2000M Bike Then… 21-15-9 Box jumps 30/24 42-30-18 Wall balls 20/14 Then… 100 Ft HSW Fitness Buy in 1500M… Read more »
11/06/2019
CrossFit OC3 – CrossFit Warm-up Deadlift (6×2 (Standing on 2″ riser) ) 85%+ (all sets) Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: Performance 1 Round of DT 10 Burpee bar hops Fitness 1 Round of DT (lighter weight)… Read more »
11/05/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3×12 Straight leg DL’s 3×12 GHD Raises 3×12 Single leg RDL (with Dumbbell) Metcon (Time) 7 Rounds for time: Performance 15/12 Cal row or Bike 10 Pull ups 5 Power… Read more »
11/04/2019
CrossFit OC3 – CrossFit Warm-up Front Squat (EMOM ) Front Squat EMOM 12 minutes (there will be a 1 minute break after every 4 minute block) Minutes 1-4: 6 reps at 68% Rest minute 4-5 Minutes 5-9: 4 reps at… Read more »