CrossFit OC3 – CrossFit Warm-up Metcon Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed… Read more »
Workout of the Day
04/03/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×3) Metcon Metcon (Time) RX+ 21-15-9 OHS 135/95 15-12-9 BMU RX 21-15-9 OHS 115/75 CTB pull ups Scaled 21-15-9 OHS assisted pull ups/ring rows
03/31/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (SKILL WORK ) Metcon Metcon (AMRAP – Rounds and Reps) 5 (4) Minute AMRAPS- 1 minute Rest 3 Power cleans 155/105 5 Burpees 7 Back Squats 155/105 Fitness Same reps, less weight *Start… Read more »
03/30/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (12×3) Metcon Metcon (Time) 2 Rounds: 30/25 Cal row 30 KB swings 70/55 30 T2B 30 STO 75/55 Fitness 25/20 Cal row 25 KB swings 25 leg raises/v-ups 25 STO *** RX+… Read more »
03/29/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (6×1) 3 second pause at bottom Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- Performance 12 Box jumps 24/20 8 Deadlifts 225/155 Fitness Lower box, less weight
03/28/3017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 800M 35 Wall balls 20/14 15 Clean and Jerks 135/95 Run 400M 35 Wall Balls 15 C&J Run 800M Fitness Run 400M 30 wall balls 15 C&J Run 400M 30… Read more »
03/27/3017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 complex EMOM) 8 minute EMOM- 1 SS+3 OHS Metcon Metcon (Time) 1-10 Performance Power snatch 95/65 pull ups OHS 95/65 Fitness same scheme less weight, assisted pull ups
03/24/2017
CrossFit OC3 – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
03/23/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) 77-80% Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP- 12 Pull ups 9 STO 115/85 6 Heavy D-Ball OS Fitness 12 assisted pull ups/ring rows 9 STO 6 Heavy… Read more »
03/22/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds: 15 power snatch 95/65 25 Wall balls 20/14 15 Burpee bar hops Metcon Metcon (Time) 3.5K row or 3K row
