CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP- Performance 30/25 Cal row (some people might get stuck here, too bad) 30 FS 115/75 15 Burpee bar hops (step up permitted for RX) 30… Read more »
Workout of the Day
03/12/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (2 reps) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 12 OHS 95/65 8 T2B 4 Ball OS (heavy) RX 150/100 Fitness 12 Back squats or less weight OHS 8… Read more »
03/08/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (5×2) Unbroken sets Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 6 PC’s 155/105 18 Air squats 30 DU’s Fitness 5 PC’s 15 Air squats 50 Singles
03/07/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (3×8) Metcon Metcon (Time) Performance 30/25 Cal row 30 HSPU 30 Burpee box jump overs 24/20 30 Deadlifts 205/145 30/25 Cal row Fitness 25/20 40 Regular push ups 25 25 25/20
03/06/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) 70% work up Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP Performance 8 FS 135/95 8 T2B Fitness 8 FS 12 K2KB/K2Rig/Sit ups
03/01/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3 reps ) Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (Time) 2 Scores- 1000M row/then total time to complete (includes the row) Performance 1000M row (for time) 50 DB snatch… Read more »
02/28/2018
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 23 minute AMRAP- Performance 6 Deadlifts 275/185 12 Box jump overs 24/20 18 Air squats Fitness Same, step ups, less weight, same air squats
02/27/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) For Time: Performance 75/60 Cal row 50 Pull ups 75 Wall balls 30/20 50 STO 95/65 Fitness 50/40 Cal row 30 Assisted pull ups/ring rows 50 Wall balls 30 STO
02/26/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM ) Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Performance 7 SC’s 155/105 11 Burpee bar hops Fitness 5 10
02/23/2018
CrossFit OC3 – CrossFit Warm-up Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row