CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP- Performance 12 DB OHS 50/35 (6/6) 8 CTB pull ups 4 Power cleans 165/115 Fitness 12 OHS or DB OHS lighter weight 8 Pull ups… Read more »
Workout of the Day
12/26/2017
CrossFit OC3 – CrossFit Warm-up Metcon 10k Row (Time) Max Effort 10k Row
12/22/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner WOD- Performance 5 Rounds- 30 back squats 155/105 40 cal row (hold D-Ball-150/100) Fitness 30 30
12/15/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 RM ) Metcon Metcon (Time) Performance 25 Thrusters 95/65 25 Burpee box jump overs 24/20 50 DB snatch 25/25 (alt) 50/35 25 Burpee box jump overs 24/20 25 Thrusters 95/65 Fitness… Read more »
12/14/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) WOD- Partner WOD- Performance 80/70 Cal row (split however) (BBFR hold) 40 Synchro KB swings 55/35 50 Synchro Wall balls 30/20 60 Power cleans 155/105 (total) 70 CTB pull ups (total)… Read more »
12/13/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×3) Metcon Metcon (Time) Performance 2 Rounds for time- 30 OHS 95/65 30 SDHP 95/65 200 Ft WL with KB 50/35 Fitness 2 Rounds for time- 25 OHS 25 SDHP 150 Ft… Read more »
12/12/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics 12 minute EMOM 1. 10 HSPU 2. 5 Strict Pull ups Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP- Row 1K (For time) Directly into… AMRAP with remaining time- 30 DU’s 12… Read more »
12/11/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) WOD- Performance 3 Rounds: 7 SC’s 135/95 11 Burpee bar hops Straight into… 3 Rounds: 6 SC’s 165/115 11 Burpee bar hops 3 Rounds: 5 SC’s 185/135 11 Burpee bar hops Fitness… Read more »
12/08/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 RM ) Metcon Metcon (Time) 4 Rounds for time- Performance 15 hang snatches 75/55 10 OHS 75/55 5 RMU or BMU Fitness 15 10 10 Ring dips/box dips/15 push ups
12/07/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting 4×8: Bench Press (4×8) Metcon Metcon (No Measure) 14 minute EMOM – “Same Minute” 10/7Cal row + 5 deadlifts 225/155 Fitness 8/6 cal row + 4 deadlifts