CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (10-8-6-4-2) Metcon Metcon (Time) 3 Rounds- Performance 68 DU’s 34 STO 95/65 17 FS 95/65 Fitness 75 singles 30 STO 15 FS
Workout of the Day
05/31/2017
CrossFit OC3 – CrossFit Metcon Metcon (No Measure) 16 minute EMOM- Performance Minute 1- 14/12 Cal row Minute 2- 5 DL’s 255/165+5 burpee bar hops Fitness Minute 1- 12/10 cal row Minute 2- 5 DLs + 3 regular burpees Accessory
05/30/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Clean (2 reps ) EMOM 8 minutes Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- 9 hang cleans 155/105 18 wall balls 20/14 Fitness Same less weight
05/29/2017
CrossFit OC3 – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,… Read more »
05/26/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP- Performance Run 200M 7 BMU/14 CTB/18 pull ups (pick one) 7 C&J 185/135 Run 400M 7 BMU 7 C&J 185/135 Fitness Run 200M 14… Read more »
05/25/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 50/40 Cal row 50 sit ups 50 DB snatch 50/35 or heavier (alternating) 50 Box jump overs 24/20 50/40 Cal row Fitness 40/30 40 40 40 40/30
05/24/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×3) Metcon Metcon (Time) Performance 21-15-9-15-21 Burpees KB swings 70/55 Fitness 15-12-9-12-15 Burpees KB swings
05/23/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 4 (2) minute AMRAPS- 1 minute rest between each AMRAP #1- 4 power snatches 95/65 20 DU’s AMRAP #2- 3 PS 115/85 20 DU’s AMRAP #3- 2 PS 135/95 20… Read more »
05/22/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5 rep max ) Metcon Metcon (Time) 4 Rounds for time- Performance Run 400M 10 Squat cleans 155/105 15 T2B Fitness Run 300M (Rock valley Drive way) 10 Squat cleans 15 Knee… Read more »
06/02/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 800M 15-12-9 Power cleans 135/95 T2B Run 400M 15-12-9 Power cleans 135/95 T2B Run 800M Fitness Run 400M 12-9-6 Power cleans Double sit ups or Knee raises Run 400M 12-9-6… Read more »