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 »
Workout of the Day
02/07/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) PARTNER WOD- 4 Rounds for time- Performance 40/30 Cal row (barbell FR hold) 40 Thrusters 115/75 (most will SCALE THIS to 95/65) 20 Synchro Burpees (open standard) Fitness 30/20 Cal row 30… Read more »
02/06/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×10) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 12 Deadlifts 155/105 12 box jump overs 24/20 Fitness 12 Deadlifts 12 step overs/lower box
02/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (1 RM ) Metcon Metcon (Time) 2 Rounds for time- Performance 36 Front squats 95/65 24 CTB pull ups 96 DU’s Fitness 30 FS 20 Pull ups/assisted pull ups/ring rows 150 Single… Read more »
02/02/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (10 minute EMOM) Metcon Metcon (Time) RX+ 21-15-9 7-7-7 OHS 135/95 Burpee bar hops RMU (they only do 7 RMU per round) OPEN STYLE RX 21-15-9 OHS 115/85 Burpee bar hops 14-14-14… Read more »
02/01/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Weightlifting Push Press (6×2) Metcon Metcon (No Measure) EMOM 20 minutes- Performance 1. 15/13 Cal row 2. 5 STO 135/95 + 20 DU’s Fitness 1. 12/10 Cal row 2. 5 STO+ 20 single unders
01/31/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 5 Rounds for time- Performance 10 Hang cleans 155/105 30 Air squats Fitness 8 Hang cleans 25 Air squats
01/30/2018
CrossFit OC3 – CrossFit Warm-up Metcon Dallas 5 OC3 (AMRAP – Reps) Dallas 5 HERO WOD- 5 minute AMRAP- Burpees 5 minute AMRAP- 7 Deadlifts 155/105 7 Box jumps 24/20 5 minute AMRAP- 7 KB swings 55/35 7 KB squats… Read more »
01/29/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4-3-2-1-2-3-4) Metcon Metcon (Time) 3 Rounds: Performance 30 Wall balls 30/20 15 T2B Fitness 25 Wall balls 15 T2Kb or T2Rig or Knee raises
01/26/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 3 Rounds: 10 Squat cleans 135/95 70 DU’s 2 Rounds: 50/40 Cal row 25 Burpee bar hops 1 Round: 25 T2B 50 back squats 135/95 Fitness 3 Rounds: 10 Squat cleans… Read more »