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 »
Workout of the Day
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
08/30/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP- “The Tailgater” Going to bring in the College football season with a spicy Partner WOD! Performance 30 C&J 135/95 (total) 30 Syn Wall balls 20/14 16/13… Read more »
08/29/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: Core Work 3×1:00 minute Hollow hold 3×25 Side v-ups (per side) 3×100 Heel touches Metcon (Time) For Time: *Change own weight 13-11-9-7-5-3-1 Squat Snatches 5-5-5-5-5-5-5 BMU *You will do the… Read more »
08/28/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 4 Rounds for time: Performance 400M run 17 Thrusters 95/65 17 Burpee bar hops Fitness 300M run 14 Thrusters 14 Burpee bar hops
08/27/2019
CrossFit OC3 – CrossFit Warm-up Hang Clean (5 reps ) EMOM 8 minutes Metcon (Time) 3 Rounds for time: Performance 15 Power cleans 135/95 15 T2B 30/22 Cal row (Bike if need be) Fitness 12 Power cleans (moderate weight) 15… Read more »
08/26/2019
CrossFit OC3 – CrossFit Warm-up Back Squat (5×3) 2 Second pause at bottom. No %, go by feel Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: Performance 3 Back Squats 95/65 3 STO 95/65 30 DU’s *** The BS… Read more »
08/23/2019
CrossFit OC3 – CrossFit Warm-up Snatch (1 Rep max ) Metcon (Time) Performance 1000M run 12-8-4 Power snatch 95/65 Box jump over 24/20 800M run 12-8-4 Power snatch Box jump over 400m run 12-8-4 Fitness 800M run 10-6-4 Power snatch… Read more »