CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) Performance 8 minute AMRAP- 8 T2B 10 STO 115/75 Fitness 12 sit ups 10 STO Score is rounds and reps
Workout of the Day
06/20/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- 15 wall balls 30/20 45 DU’s Run 200M Fitness 15 Wall balls 75 Singles Run 200M 200=2 reps
06/19/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk Metcon Metcon (2 Rounds for time) WOD- “2 scores” Sprint WODS 25/20 Cal row 20 pull ups 15 burped box jumps 24/20 Rest 3 minutes Do it again.
06/16/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- 10 Burpee bar hops (facing) 15 Front Squats 95/65 Run 200M Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Run 200M 15 Front… Read more »
06/15/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×3) Metcon Metcon (Time) 10-8-6-4-2 Deadlift HSPU *** between each set must perform 15 box jumps RX+ 275/185 RX 225/155 Fitness 10-8-6-4-2 Deadlift 3-3-3-3-3 Wall walks *** 12 Box jumps between sets
06/14/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds for time- Run 400M 25 wall balls 20/14 10 power cleans 185/135 *** Time cap 25 minutes *** Fitness Run 300M 20 wall balls 10 power cleans Accessory
06/13/2017
CrossFit OC3 – CrossFit Warm-up Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Weightlifting Thruster (3 RM )
06/12/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 reps ) 8 minute EMOM Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP Performance 8 back squats 115/85 32 double unders Fitness 8 Back squats 56 single unders
06/08/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- 14 sit ups 14 ball slams 50/35 14 Goblet squats
06/05/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (1 RM ) Metcon Metcon (Time) Performance 60/50 cal row 30 hang snatch 95/65 30 SDHP 95/65 60/50 Cal row Fitness 50/40 cal row 25 25 50/40