CrossFit OC3 – CrossFit Warm-up Gymnastics BMU/RMU Skill work Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 10 Box jump over 24/20 8 Deadlifts 225/155 6 BMU Fitness 10 Step overs 8 Deads 6 CTB or 8 regular… Read more »
Workout of the Day
07/15/2019
CrossFit OC3 – CrossFit Warm-up Hang Squat Clean (3 reps ) EMOM 7 minutes Metcon (Time) Performance 400M run 5 Hang squat cleans 165/115 50 DU’s 400M run 4 Hang Squat Cleans 185/135 50 DU’s 400m run 3 HSC 205/145… Read more »
07/12/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD “SMOOTH RIDE” 3 Rounds: —————————————— 25 Thrusters 135/95 (total) 400m run (together) —————————————— 2 Rounds: —————————————— 25 partner deadlifts 365/250 (change own weight) 25 Syn burpee pull ups (same bar) ——————————————… Read more »
07/11/2019
CrossFit OC3 – CrossFit Warm-up Bench Press (5×5) Narrow Grip Metcon (4 Rounds for time) 4 Rounds for time 1 minute rest b/t rounds Performance 24/18 Cal row 12 T2B 9 Power snatch 115/85 Fitness 20/15 Cal row 12 Toes… Read more »
07/10/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Core Work: 3x:45 per side (side plank holding a KB) 3×20 single leg v-up 3x:20 L-sit pull up bar Metcon (Time) 3 Rounds: For Time: Performance 30 Pull ups 30… Read more »
07/09/2019
CrossFit OC3 – CrossFit Warm-up Overhead Squat (6×3) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 15/12 Cal row/bike 30 DU’s 15 OHS 95/65 Fitness 15/12 Cal row/bike 50 Singles 15 FS/OHS/BS
07/08/2019
CrossFit OC3 – CrossFit Warm-up Back Squat (7 reps ) Every :90 for 5 rounds @ 75% Metcon (Time) For Time: Performance 400M run 30 Box jumps 30/24 20 C&J 155/105 10 RMU Fitness 400M run 30 step overs/box jumps… Read more »
07/05/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 30 C&J 185/135 400M run (together) 30 Front squats 185/135 400m run (together) 30 Synchro T2B 400M run (together) 30 Devil press (50/35) 400 run (together) 30 Synchro Burpee bar… Read more »
07/04/2019
CrossFit OC3 – CrossFit Metcon (No Measure) Don’t act like you don’t know! 5k From Hell!!!
07/03/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (15-12-9-6-3) Bench press- Groups of 3, One person will finish the ENTIRE 15-12-9-6-3 before the next person goes. RX+ weights: 135/95, 155/105, 185/135, 205/145, 225/155 RX- 115/75, 135/95,155/105, 185/135, 205/145 SC- Anything… Read more »
