CrossFit OC3 – CrossFit Warm-up Weightlifting Clean Complex (1 Complex ) 1 Power clean + 1 Hang Power clean + 2 Push jerks (max weight)You have 7 minutes to complete Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- Performance… Read more »
Workout of the Day
10/02/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) Performance: 250 Burpees Fitness Anything less Have Fun!
10/01/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Pitch Black” Performance 3 Rounds: 30 Wall balls 20/14 10 C&J 135/95 2 Rounds: 25 T2B 15 OHS 135/95 1 Round: 75/60 Cal row 30 Backsquats 135/95 Fitness 3 Rounds: 20 Wall balls… Read more »
10/04/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30 Power snatches 135/95 + 50 regular pull ups Fitness 25 Power snatches + 40 asst. pull ups/ring rowsGreat day to focus on pull ups while tired and fatigued
09/28/2018
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP- Performance 21/15 Cal row/bike/ski/run 21 Wall balls 30/20 7 D-ball OS 150/100 Fitness Same thing, less weight.
09/27/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Clean (5 reps ) Metcon (Time) 3 Rounds FT: RX+ 100FT WL (with KB 70/55) 25 KB swings 8 RMU/BMU Performance 100 FT WL 55/35 25 KB swings 15 T2B Fitness 100 FT… Read more »
09/26/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (3 rep max ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 50 DU’s 10 Deadlifts 225/155 10 Burpee bar hops Fitness 60 Singles 10 Deadlifts 10 Burpees
09/25/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (5×4) Metcon (Time) Performance 15 Squat cleans 155/105 25 CTB 15 Squat cleans 155/105 25 CTB Fitness 12 Squat cleans 24 Pull ups 12 Squat cleans 24 pull ups
09/24/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 1000M row 200 Air squats 5K run Fitness 750M row 100 Air squats 1800M run (to duck creek bridge and back)
09/21/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “It’s Complicated” 18 Burpee bar hops 1 Snatch 115/85 16 Burpee bar hops 2 Snatch 115/85 14 BBH 3 Snatch 12 BBH 4 Snatch 10 BBH 5 Snatch 8 BBH 6 Snatch 6… Read more »