CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 50 Cal bike 50 C&J 155/105 50 Cal bike 50 T2B (partner hangs from bar) 50 Cal bike 50 FS 155/105 50 Cal bike Fitness 40 40 40 40 feet… Read more »
Workout of the Day
03/27/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 3 Rounds: Performance 800M run 40 KB swings 70/55 40 Burpees Fitness 400M run Or row or Bike 30 KB swings 30 Burpees
03/26/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (1 RM ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 8 back squats 165/115 (From floor) 8 CTB 8 box jump overs 24/20 Fitness 8 back squats 8 pull… Read more »
03/25/2019
CrossFit OC3 – CrossFit Warm-up Snatch EMOM Snatch EMOM 10 minutes 1 High Hang + 1 Low Hang + 1 regular Fitness 3 Power Snatches Metcon (Time) WOD: For Time Performance 28-21-14-7 Hang power snatch 95/65 Wall balls 30/20 Fitness… Read more »
03/21/2019
CrossFit OC3 – CrossFit Warm-up Mobility Metcon (Time) For Time: 30 DB snatch 50/35 (15/15) alt 30 Back squats 135/95 90 DU’s 30 DB Snatch 30 Push Jerk 135/95 90 DU’s 30 DB snatch 30 Hang cleans 135/95 90 DU’s… Read more »
03/20/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 3×25 Banded pull throughs 3×25 Back extensions 3×10 per leg (single arm RDL’s) Metcon (Time) 8 rounds for time: Performance 14 Kb swings 70/55 12 Pull ups 10 Wall balls 30/20… Read more »
03/19/2019
CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Clean and Jerk (4×3) Looking for singles, taking about :10 seconds of rest between reps. Then taking about 2 minutes between sets Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP:… Read more »
03/18/2019
CrossFit OC3 – OC3 Red Programming Warm-up Metcon Metcon (AMRAP – Reps) 19.4 RedoIf not redoing 19.4, then proceed with the weightlifting and WOD. Weightlifting Front Squat (3 rep max ) Metcon Metcon (3 Rounds for time) 3 Rounds each… Read more »
03/14/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3×10 Strict pull ups (add vest) 3×15 Barbell rows (reverse and overhand grip!) 3×10 Db Rows Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 14 Deadlifts 185/135 14… Read more »
03/13/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×3) Metcon (Time) For Time: Performance 50 Push press 115/75 20 RMU 50 Push press 115/75 Fitness 30 Push Press 25 Ring dips/40 Push ups 30 Push press