CrossFit OC3 – CrossFit Warm-up Weightlifting c: 1 and 1/4 Front Squats (6×2) Bounce out of bottom, go back down and stand up. Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP- Performance 8 Snatches 135/95 (4/4) 16 Synchro… Read more »
Workout of the Day
09/14/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 rep ) Metcon Metcon (Time) 8/7000M rows *In partners
09/13/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) RX+ 7 Power cleans 185/135 12 T2B 50 Ft HSW Performance 7 Power cleans 165/115 12 T2B 12 HSPU Fitness 7 Power cleans 12 T2KB 3 wall… Read more »
09/12/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (3 reps ) 8 minute EMOM Metcon Metcon (Time) “Heavy Balls & Bells” 21-15-9 Wall balls 30/20 KB swings 70/55 Fitness Same, challenge them with a heavy KB and Heavy Wb
09/11/2017
CrossFit OC3 – CrossFit Warm-up Metcon Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To… Read more »
09/08/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4×7) 68-71-74-77% Metcon Metcon (Time) WOD- PARTNER WOD- 5 Rounds each- Performance 20/15 Cal row 10 Power cleans 135/95 15 Wall balls 30/20 Fitness 15/10 Cal row 7 Power cleans 14 Wall… Read more »
09/07/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP- Performance Run 200M 8 Thrusters 155/105 6 Burpee bar muscle ups Fitness Run 200M 8 (heavyish) thrusters 6 Burpees + 6 Ring dips/assisted dips/DB box… Read more »
09/06/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 RM) Metcon Metcon (Time) Performance 42/30 Cal row 21 C&J 135/95 105 DU’s 35/25 Cal row 14 C&J 135/95 98 DU’s 28/20 Cal row 7 C&J 135/95 91 DU’s Fitness… Read more »
09/05/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (3 reps ) Metcon Metcon (Time) For Time Performance 21-15-9 Squat Snatches 95/65 CTB pull ups Fitness 21-15-9 Power snatch+OHS permitted/OHS/FS/BS pull ups/assisted pull ups/ring rows
09/01/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics PULL UP CLINIC Mini Pull up clinic Metcon Metcon (AMRAP – Reps) 5 (3 minute AMRAPS) no rest between AMRAPS 3 minute AMRAP- Snatches 115/85 3 minute AMRAP- Double unders 3 minute AMRAP- Clean… Read more »
