CrossFit OC3 – CrossFit Warm-up Gymnastics HSPU/HSW work EMOM 8 minutes- 5 Kipping HSPU + 5 strict HSPU or 30 Ft HSW Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 14 KB swings 70/55 14 T2B 14 Push… Read more »
Workout of the Day
02/20/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Well, I immediately regret that decision” Performance 1,000/800M row (buy in) then.. 30 C&J 115/85 100 Du’s 30 Thrusters 115/85 100 Du’s 30 Burpee box jump overs 24/20 Then.. 1,000/800M row (Buy out)… Read more »
02/19/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×4) Metcon Metcon (Time) 21-15-9 Performance Front Squat 135/95 CTB pull ups Fitness Front Squat Pull ups/assisted pull ups/ring rows
02/16/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Snatch Work Metcon Metcon (Time) 2 Rounds for time- Performance 30 Hang snatches 75/55 30 Box jumps 30/24 30 Thrusters 75/55 Fitness 25 hang snatches 25 Box jumps 25 Thrusters
02/15/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP- Performance 10m runs (8 D&Bs) 20 alt DB snatch 50/35 (10/10) 10 Burpees over DB
02/14/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4 reps ) Metcon Metcon (Time) Performance 35 DU’s 10 PC’s 185/135 35 DU’s 8 PC 35 6 35 4 35 2 Fitness 50 Singles 10-8-6-4-2 PC’s (less weight)
02/13/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 RM ) Metcon Metcon (Time) Performance 16-14-12-10-8-6-4-2 8-8-8-8-8-8-8-8 – PER ARM CTB pull ups Single arm DB Shoulder to Overhead 50/35- that is 8 REPS per arm, per round Fitness pull… Read more »
02/12/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) Performance 75/60 Cal row 150 Wall balls 20/14 RX+- 30/20# 75/60 Cal row Fitness 50/40 120 Wall balls 50/40
02/09/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP- Performance 1,000M row (buy in) (not for time) Remaining time: AMRAP of: 5 Squat Snatches 155/105 10 T2B 15 Dumbbell Deadlifts (you choose weight (rx-50/35)… Read more »
02/08/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting 1 Complex (1 on the minute ) EMOM 8 minutes- 1 complex of – Performance- 1 Hang clean + 1 low hang clean + 1 Full clean. Fitness- 1 Hang clean + 1 full… Read more »