CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (4×8) Metcon (Time) 3 Rounds for time: Performance 20 KB swings 55/35 15 goblet squats with KB 55/35 10 T2B Fitness 20 KB swings 15 Gob squats 10 Feet above hips/20 sit… Read more »
Workout of the Day
08/31/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 2 Rounds for time: 30 Ball OS 150/100 30 C&J 155/105 60 Cal row (total, split however) 30 Synchro burpee bar hops Fitness 24 Ball OS 24 C&J 48 Cal… Read more »
08/30/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) Performance 15-12-9 Deadlifts 315/215 9-6-3- Ring Muscle ups Fitness 15-12-9 Deadlifts 9-6-3 BMU or Ring dips or triple push up
08/29/2018
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Performance 25 minute AMRAP- 20 KB swings 55/35 20 Wall balls 30/20 400M run Fitness 20 minute AMRAP 15 KB swings 15 Wall balls 300M run (black line)400=2 reps… Read more »
08/28/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4 reps ) Metcon (Time) For Time: Performance 500M row 25 Pull ups 25 Box jump overs 24/20 50 Thrusters 75/55 25 Box jump overs 25 Pull ups 500M row Fitness 400M… Read more »
08/27/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 rep max ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 15 Back squats 135/95 65 DU’s Fitness 12 Back squats 80 Singles
08/24/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 3 Rounds for time: Performance 200M run 30 Wall balls 20/14 200M run 15 Power cleans 135/95 Fitness 200M run 20 Wall balls 200M run 10 Power cleans
08/23/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (EMOM 7 minutes ) Metcon Metcon (AMRAP – Reps) 3 Minute AMRAP- 9 Thrusters 95/65 9 Box jump overs 24/20 Rest 1 minute Do it again, start overScore is total # of reps,… Read more »
08/22/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 100/80 Cal row 100 DU’s 50 CTB pull ups Fitness 80/60 Cal row 150 Singles 30 ring rows/asst pull ups
08/21/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 800M run 36 Front Squats 115/75 36 Burpee bar hops (open standard) 400M run 24 24 200M run 12 12 Fitness 400M run 24 Front squats 24 Burpee bar hops/step overs 300M… Read more »