CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 RM) Metcon Metcon (Time) WOD- 4 Rounds For time 12 Squat snatches 95/65 50 double unders Run 400M Fitness 12 OHS or Power snatches 75 Singles Run 400M
Workout of the Day
02/16/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (6×2) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 6 power cleans 185/135 9 HSPU Fitness 6 heavy power cleans 12 Push ups
02/15/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “This Ain’t a Whitey’s Chipper” 100 Cal row 100 Back squats 115/75 100 Box jumps 24/20 100 KB swings 55/35 Fitness *Options on the board, there are several
02/14/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (Skill) Metcon Metcon (Time) 4 Rounds Performance 20 STO 95/65 18 Wall balls 30/20 16 pull ups Fitness 18 STO 16 Wall balls 14 assisted pull ups /ring rows
02/13/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×3) Metcon Metcon (AMRAP – Rounds and Reps) WOD- 10 minute AMRAP- 3.6.9.12… Squat cleans 135/95 Burpee bar hops (lateral or facing)
02/10/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (6×3) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 18 minute AMRAP 20 back squats 135/95 16 Push jerks 135/95 12 Synchro bar facing burpees
02/09/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds for time- RX+ 24/20 Cal row 16 deadlifts 225/155 8 box jumps 30/24 RX 24/20 Cal row 12 Deadlifts 205/145 8 box jumps 30/24 Fitness 20/16 cal row 12 Deadlifts… Read more »
02/08/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (1 Rep Max ) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP- 15 OHS 95/65 45 DU’s 15 push ups Fitness 12 OHS/FS 60 Single unders 12 assisted push ups
02/07/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 21-15-9 Power cleans 135/95 T2B Fitness 21-15-9 Power cleans Knee raises 20-20-10 Sit ups Accessory
02/06/2017
CrossFit OC3 – CrossFit Warm-up Metcon Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22,… Read more »