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 »
Workout of the Day
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 »
09/05/2019
CrossFit OC3 – CrossFit Warm-up Gymnastics Mini-Seminar (20 minute Skill Work ) Butterfly pull ups/kipping pull ups Metcon (Time) Performance 75 DU’s 40 DB hang clean and jerks 20/20 50/35 75 DU’s 40 T2B 75 DU’s 20 Single arm Devil… Read more »
09/04/2019
CrossFit OC3 – CrossFit Warm-up 3 Pos. Clean (max weight ) Find your max weight of 3 position squat clean 1 Regular clean + 1 Low Hang + 1 reg hang Fitness: 2 Squat cleans Metcon (AMRAP – Rounds and… Read more »
09/03/2019
CrossFit OC3 – CrossFit Warm-up Bench Press (5×5) The McKee (AMRAP – Rounds and Reps) (all movements are done in a chair or seated) I will work on getting enough chairs for everyone. 14 minute AMRAP: Performance 15 seated wall… Read more »
09/02/2019
CrossFit OC3 – CrossFit Metcon (No Measure) Labor day, partner WOD!! 8am only
