CrossFit OC3 – CrossFit Warm-up Metcon TNT WOD #2 (Time) For Time 25 Front Squats 10 Burpees 25 Wall balls 20/14 10 Burpees 25 STO (Shoulder to Overhead) 10 Burpees 50 KB swings 50/35 10 Burpees 25 STO 10 Burpees… Read more »
Workout of the Day
03/06/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- RX+- CTB instead of pull ups Performance/RX- 14 pull ups 14 deadlifts 155/105 42 double unders Rest 5 minutes 8 minutes to find your 1… Read more »
03/03/2017
CrossFit OC3 – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power… Read more »
03/02/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (5-4-3-2-1) RX Touch N Go Metcon Metcon (Time) Performance 30-20-10 GHDSU STO 115/75 50 DU’s Fitness 50-40-30 Regular sit ups 25-15-10 STO 75 single unders each round
03/01/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP 21 Wall Balls 20/14 15 Burpee pull ups (wrist at the bar) 9 Front Squats 135/95 Fitness 20 minute AMRAP 15 Wall balls 10 Burpees… Read more »
02/28/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics EMOM 10 minutes 1. 8 HSPU 2. 3 Ring MU’s Metcon Metcon (Time) 4 Rounds for time 250/200M row 15 DL’s 185/135 20 Push ups Fitness 250/200M row 15 DL’s 15 push ups assisted
02/27/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (2 reps ) 5 rounds every :90 seconds Metcon Metcon (Time) Performance For time 25 C&J’s 115/85 25 T2B 50 Box jumps 24/20 25 T2B 25 C&J Fitness Same reps, try… Read more »
02/24/2017
CrossFit OC3 – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box… Read more »
02/21/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds for time Run 400M 15 Burpees 25 Wall balls 20/14 Fitness Run 300/200M 10 Burpees 15 Wall balls Accessory
02/20/2017
CrossFit OC3 – CrossFit Weightlifting Back Squat (3×10) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- 8 power cleans 155/105 8 CTB 40 Double unders Fitness 8 Power cleans 8 pull ups/ring rows 60 Single unders