CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP- Run 200M 12 box jumps 24/20 12 STO 135/95 Rest 3 minutes 12 minute AMRAP Run 200M 36 DU’s 12 Thrusters 95/65 Fitness On… Read more »
Workout of the Day
08/17/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- Performance 16/14 Cal row 8 power cleans 155/105 4 Ring Muscle ups or 4 BMU Fitness 14/12 cal row 8 power cleans 8 ring dips… Read more »
08/16/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Full Snatch + Hang Snatch (1 RM (of complex)) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
08/15/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (10×3) Metcon 1000m Row (Time) Max Effort 1000m Row
08/14/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 40 DB snatches 50/35 (20/20) 50 CTB pull ups 60 Burpees 70 DB push press (1 arm) 50/35 (35/35) 800m run with your DB 90 Wall balls 20/14 Fitness 30 DB… Read more »
08/11/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (5 reps ) 8 minute EMOM Metcon Metcon (AMRAP – Reps) 6 (2 minute) AMRAPS- 1 minute rest between AMRAPS 10/7 Cal row 5 C&J’s 165/115 Time remaining: MAX wall balls RX… Read more »
08/10/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 25 TTB 30 Box jump overs 24/20 35 Back squats 115/75 1K row or 1200M run 35 Back squats 115/75 30 Box jump overs 25 TTB Fitness 25 Knee raises 25… Read more »
08/09/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 30 KB snatch 15/15 (50/35) 30 sit ups 5 Wall walks (chest to wall) Fitness 24 KB snatch (12/12) 24 sit ups 3 Wall… Read more »
08/08/2017
CrossFit OC3 – CrossFit Metcon Metcon (Time) Jumping DT- 5 Rounds- 50 DU’s 1 round DT FITNESS 75 singles 1 Round DT RX+185 RX-155 Fitness-115/75 Weightlifting Hang Clean (2 RM)
08/07/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (6×2) Metcon Metcon (Time) 3 rounds- 15 power snatch 95/65 15 Burpee bar hops Run 400M Fitness 12 12 Run 400