CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 13 Box jump overs 24/20 11 KB Swings 55/35 9 Push ups DIRECTLY after, you have 2 minutes of rest. You will then partner/group… Read more »
Workout of the Day
02/04/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting 2 Power Cleans + 2 Hang Cleans=1 (1 complex ) EMOM 8 minutes: Looking to go up in weight each round. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
02/01/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch (Max reps ) 4 Rounds: 1 minute on 1 minute off Max reps Squat Snatch: RX/Fitness weights: 115/85 75/55 135/95 95/65 155/105 115/85 185/135 135/95 Metcon (Time) 2 Rounds for time: Performance… Read more »
01/31/2019
CrossFit OC3 – CrossFit Warm-up Mobility Metcon (No Measure) Show up and find out!!!
01/30/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (5×5) 75-82% Metcon (Time) 21-15-9 Performance CTB Front Squats 135/95 Box jumps 30/24 Fitness Pull ups/Asst. pull ups/RR Front Squats Box jumps/step overs
01/29/2019
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner WOD: 800/700 Cal Bike Erg *Performance 700/600 Cal Bike Erg *Fitness *Performance must switch every 20/14 Cals
01/28/2019
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (:30 on/:30 off ) 135/95 115/85 Looking for 5-8 reps per :30 Score is total reps Metcon (Time) WOD: 4 Rounds: Performance 13 hang cleans 135/95 26 Wall balls 20/14 Fitness 11… Read more »
01/25/2019
CrossFit OC3 – CrossFit Warm-up Split Jerk (Barbell warm up ) Go over split jerk. You will then be giving 10 minutes to work up and hit some reps that are weighted Metcon (Time) Performance 20 Power cleans 155/105 20… Read more »
01/24/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 3x:45 side plank hold 3×8 Turkish get ups 3x:45 second RPU hold Metcon Metcon (4 Rounds for time) 4 Rounds each for time: Complete 1 Round every 5 minutes 24/18 Cal… Read more »
01/23/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (EMOM 8 minutes: 5 reps ) (looking for light weight and speed under the bar) Metcon (Time) Performance 25 Pull ups 50 DB snatch 25/25 50/35 25 Pull ups 50 DB snatch… Read more »