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 »
Workout of the Day
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
12/06/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 28 minute AMRAP- 7 C&J 155/105 14 Heavy Wall balls 30/20 42 Double unders Fitness 28 minute AMRAP 7 C&J 14 wall balls 80 singles Scaled 20… Read more »
12/05/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (EMOM 10 minutes ) Backsquat- EMOM 10 minutes – 1-3- 5 reps 70% 4-6- 4 reps 75% 7-10- 3 reps 80% Metcon G.I. Jane (Time) 100 Burpee pull ups for timeRX-fingertips to… Read more »
12/4/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (6×2) Metcon Metcon (AMRAP – Reps) 9 minute AMRAP- Performance 3.6.9.12… Push Jerk 115/75 Box jump overs 24/20 Fitness Same thing, step overs, less weightScore=total reps
12/1/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP RX+ 7 power cleans 185/135 5 RMU 3 D-Ball OS 150/100 RX 7 power cleans 155/105 5 BMU 3 D-ball OS 100/80 (might have to… Read more »
12/1/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (4-3-2-1) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP- 40M shuttle run (10m increments) 15 Hang cleans 95/65 3 D-Ball OS (they choose) Fitness 40M run 12 Hang cleans 3… Read more »
11/30/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner WOD 5 Rounds: Performance 500/400M row 24 Synchro Wall balls 20/14 24 synchro Pull ups 24 Thrusters 115/85 (not each, total) Fitness 400/300M row 20 Synchro Wall balls 20 pull ups/ring… Read more »
