CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 14 Wall balls 20/14 10 T2B 6 power snatches 115/85 Fitness 14 wall balls 15 sit ups/10 leg raises 6 snatches
Workout of the Day
07/03/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (1 rep) 10 minute EMOM Metcon Metcon (Time) 3 Rounds FT Performance 75 DU’s 30/25 Cal row or 400M run 15 Squat cleans 135/95 Fitness 100 Singles 20 cal row/Run400M 5 squat… Read more »
06/30/2017
CrossFit OC3 – CrossFit Warm-up Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups
06/29/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×8) Metcon 2k Row (Time) Max Effort 2k Row
06/28/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) Metcon Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP- 6 power cleans 165/115 12 T2B 16 KB snatch 55/35 (8/8) Fitness 6 power cleans 20 sit ups 16 KB snatch
06/27/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 5 Rounds- 50 Du’s 10 Burpee box jumps overs 24/20 10 thrusters 115/75 Run 400M Fitness 4 Rounds- 75 singles 10 Burpee box jump overs/step overs 10 Thrusters Run 300M
06/26/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (3 reps ) EMOM 8 minutes Metcon Metcon (Time) Performance 21-15-9 OHS 95/65 12-9-6 RMU/ring dips have them do 21-15-9 Fitness 21-15-9 OHS/FS/BS Assisted ring dips/DB box dips/plate ext. etc
06/23/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (AMRAP – Reps) Snatches – 7 minute AMRAP – Partner WOD RX+- 185/135 (squat) RX- 135/95 Fitness- 115/75 Metcon Metcon (Time) 10 rounds total- Partner WOD- Switch off rounds 12/10 cal row 8… Read more »
06/22/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “Rest Day” RX+- Run 1 mile 100 Barbell thrusters 45/35 100 box jumps 24/20 100 KB swings 55/35 Run 1 mile RX Run 1,200 75 75 75 Run 1,200 Fitness Run 1,000… Read more »
06/21/2017
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