CrossFit OC3 – CrossFit Warm-up Metcon Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and… Read more »
Workout of the Day
07/10/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (7-7-5-5-3-3) Metcon (Time) RX+ 15-12-9 Deadlift 315/205 12-9-6 BMU RX 15-12-9 DL 275/185 21-15-9 CTB Fitness 15-12-9 Deadlift 21-15-9 Pull ups or Ring rows or Asst. pull ups
07/09/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (1 RM ) Metcon (Time) 13 minute time CAP Performance 25 Thrusters 95/65 50 DU’s 20 Thrusters 95/65 50 DU’s 15 Thrusters 50 DU 10 Thrusters 50 DU 5 Thrusters 50 DU… Read more »
07/06/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (4 reps EMOM ) Metcon (Time) Performance 60/45 Cal row 30 DB snatch 50/35 (15/15) alt 30 Back squats 155/105 90 DU’s Fitness 45/30 Cal row 30 DB snatch 30 Back squats… Read more »
07/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (2 reps ) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Performance 11 T2B 11 Thrusters 95/65 Fitness 11 T2rig/knee raises (20 sit ups) 11 Thrusters
07/03/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (4×10) Metcon (Time) 3 Rounds FT- Performance 18 Pull ups 15 KB swings 70/55 12 Power cleans 135/95 Fitness 15 asst. Pull ups/ring rows 12 KB swings 9 Power cleans
07/02/2018
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP- Run 200M 20 Front Squats 115/85 Run 400M 20 Shoulder to overhead 115/85 Fitness Run 200M 15 FS Run 200M 15 STO200M run = 2 reps… Read more »
06/29/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 RM ) Metcon Metcon (AMRAP – Reps) 3 minutes of hell 3 min AMRAP- Snatches 115/85 Rest 1 minute 3 minute AMRAP- Wall balls 30/20 Rest 1 minute 3 minute AMRAP-… Read more »
06/28/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Back and Fourth” 21-18-15-12-9-6-3 KB swings 55/35 Goblet squats 55/35 Directly into… 21-18-15-12-9-6-3 Thrusters 75/55 Box jump overs 24/20s Fitness 18-15-12-9-6-3
06/27/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Performance Run 800M 21-15-9 C&J 135/95 CTB pull ups Run 800M Fitness Run 400M 21-15-9 C&J pull ups/asst pull ups/ring rows Run 400M
