CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Grim Reaper” Performance 2,000M Bike then… 3 Rounds: 75 DU’s 50 Back Squats 95/65 25 Burpee bar hops then… 1,000M Row Fitness 1,000M bike then… 3 Rounds: 100 Single unders 35 back squats… Read more »
Workout of the Day
03/11/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Squat Snatch EMOM 8 minutes: Perform 3 unbroken reps Metcon Metcon (Time) 21-15-9 Performance Hang power snatch 115/85 T2B Fitness Hang Power Snatch Medball sit ups (heavy)/Feet above hips etc
03/07/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) 71-76% Across Metcon (Time) 3 Rounds for time: Performance 100 Ft WL with KB 70/55 15 SDHP with KB 30 Medball sit ups 14/10 Fitness 100 ft WL (less weight on KB)… Read more »
03/06/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (10/10/10) Lift: bench press: 4 Rounds: 10 narrow grip, 10 regular, 10 wide grip 95/65. The goal is to go no rest between 10/10/10. And a short rest between rounds. If you… Read more »
03/05/2019
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “Dragon’s Breath” 1 Round: 40/30 Cal row 40 thrusters 75/55 ——————————- 2 Rounds: 30 Pull ups 30 Hang snatch 75/55 ——————————- 3 Rounds: 20 Wall balls 30/20 20 Burpee bar hops
03/04/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (10-8-6-4-2 ) Unbroken reps, looking to work on barbell lines. Also, re-gripping the hook grip, mid lift. Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 9 Hang Power cleans 155/105… Read more »
02/28/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Peace Out February 30 minute AMRAP- Performance 30/22 Cal row 90 Du’s 30 Thrusters 75/55 Fitness 25/20 Cal row 75 DU’s 25 Thrusters Warm-up Metcon (AMRAP – Rounds and Reps) “Hola March” 30… Read more »
02/27/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (1 RM ) Metcon (Time) HEAVY KAREN 150 Wall balls for time 30/20 Fitness less heavy Karen
02/26/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3x100FT Single arm KB walk 70/55 3x:45 second hollow hold 3x:30 second ring PU hold Metcon Metcon (Time) 5 Rounds For Time: Performance 20 KB swings 70/55 15 Burpee box… Read more »
02/25/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×3) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: 15 OHS 95/65 15/12 Cal row/Bike (whatever is available) Fitness 15 Front Squats or light weight OHS 12/10 Cal row/Bike