CrossFit OC3 – CrossFit Metcon Metcon (Time) Performance 100 DU’s (each) While partner 1 is working, partner 2 is holding their Chin Over the Bar. DU’s do not count unless chin is over bar. 50 Thrusters 115/75 (total) 50 Syn… Read more »
Workout of the Day
11/27/2018
CrossFit OC3 – CrossFit Accessory Metcon Metcon (Time) 4 Rounds: For time: ———————————— 15 Deadlifts 225/155 15 Box jumps 30/20 7 RMU Fitness 15 Deadlifts 15 Box jumps/step ups 10 Ring dips/15 push ups
11/26/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (3×10) Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Reps) 8 minute AMRAP: 1000M row for time: Remaining time: Max C&J 155/105
11/23/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (5×2) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: ———————————- Performance 15 Box Jumps 24/20 12 Thrusters 95/65 9 T2B Fitness 15 Box jumps 24/20 12 Thrusters 95/65 9 T2Rig… Read more »
11/21/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (4 reps ) Metcon Metcon (Time) 4 rounds FT: ———————————- Performance 15 Pull ups 5 D-Ball OS 150/100 15 Wall balls 30/20 Fitness 15 Asst. PU/RR 5 D-Ball OS 15 Wall balls
11/20/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 150 DU’s 150 KB swings 55/35 150 Back Squats 65/45 150 STO 65/45lbs 150 DU’s Fitness 200 Singles 100 KB swings 100 Air squats 100 STO 200 Singles
11/19/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 3 Minute AMRAP: Squat Clean Thrusters 185/135 Fitness 135/95 Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: ———————————- Performance 500M row for time: then… AMRAP remaining time: 8 Burpee… Read more »
11/16/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×5) 75% Across Metcon (Time) Performance 40 Box jump overs 24/20 20 Thrusters 95/65 40 KB swings 55/35 20 Thrusters 95/65 80 DU’s 20 Thrusters 95/65 Fitness 30 Box jump overs/step overs… Read more »
11/15/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (1 Rep Max) Metcon Metcon (3 Rounds for time) Performance 15 C&J 135/95 30 Wall balls 20/14 15 pull ups Fitness 12 C&J 24 Wall balls 12 Pull ups/ring rows/asst. pull ups*each… Read more »
11/14/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 6 Rounds FT: ———————————— Performance 9 T2B 9 Deadlifts 185/135 Fitness 9 T2Rig/feet above hips/18 sit ups 9 Deadlifts