CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 30 DB Snatch 50/35 15/15 60 DU’s 30 DB snatch 60 DU’s 120 Wall balls 20/14 60 DU’s 30 DB snatch 60 DU’s 30 DB snatch Fitness 20 DB Snatch 10/10… Read more »
Workout of the Day
01/03/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 rep max ) Metcon (Time) “Attack of the B’s” Performance 35 Back squats 155/105 25 Burpee box jump overs 24/20 35 25 Fitness 30 15 30 15
01/02/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (6×4) Metcon Metcon (Time) 4 Rounds for time: Performance 10 Push Jerk 115/75 15 T2B 10 SDHP Fitness 10 15 T2Rig Or T2Kb 10
12/28/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×4) Metcon Metcon (AMRAP – Rounds and Reps) 3×3 minute AMRAPs- 1 minute rest between AMRAPS- Score is total # of rounds and reps completed. You will start the AMRAP OVER each… Read more »
12/27/2017
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 »
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 »