CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes- Performance 15 T2B 50 DU 15,13,11,9,7 squat cleans (increasing weight) Fitness 15 leg raises/v-ups 75 single unders 15,13,11,9,7 (increasing weight)
Workout of the Day
03/03/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (6×4) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 FS 95/65 30 sit ups 15 KB swings 55/35 Fitness 10 FS or KB squats 25 sit ups 10 KB… Read more »
03/02/2016
CrossFit OC3 – CrossFit Warm-up Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on… Read more »
03/01/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×2) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP Performance 10 power snatch 95/65 10 BBJO 24/20 Fitness 5/5 KB snatch or light PS 10 BB step overs
02/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM) Metcon Metcon (Time) 18-15-12-9 Performance cal row hang cleans 115/75 Ball OS 50/35 Fitness Cal row Hang cleans Ball OS
02/25/2015
CrossFit OC3 – CrossFit Warm-up Gymnastics Pull-ups (SKILL- Butterfly) Metcon Metcon (AMRAP – Rounds and Reps) 3×4:00 AMRAPS- Performance 1. 15 sit ups 10 push ups 2. 10 T2B 10 Push ups 3. Row as far as possible
02/24/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×2) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- Performance 13 wall balls 30/20 13 KB swings 55/35 13 box jumps 24/20 Fitness 13 wall balls 13 KB swings 13… Read more »
02/23/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 2 Full Snatches (EMOM 10 ) EMOM 10 Metcon Metcon (Time) Performance row 1,000 M 10 DL 225/150 20 Burpees 10 20 10 20 Row 750 M Fitness Row 750 10 DL 15 Burpees… Read more »
02/22/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) Metcon Metcon (Time) 4 Rounds Performance 50 Double unders 12 Thrusters 95/65 12 pull ups Fitness 75 single unders 12 Thrusters 12 assisted pull ups/ring rows
02/19/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-3-2-2-1-1-1) Metcon Metcon (AMRAP – Reps) Performance 2 Minute max cal assault bike 2 Minute max OHS 115/75 2 Minute max Push ups 2 Minute max double unders 2 Minute max back… Read more »
