CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Row 500M 50 Wall Balls 20/14 Row 400M 40 Wall balls Row 300M 30 Wall balls Fitness 400M 40 300M 30 200M 20
Workout of the Day
12/23/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean Complex (Max weight ) 1 hang clean+1 power+ 1 squat Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Rounds and Reps) Performance 10 Hang cleans 155/105 35 Double unders Fitness… Read more »
12/22/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon Metcon (Time) Performance 25 SS 135/95 ( must be squat to be RX) 50 Burpees 15 Ring Muscle ups Fitness 25 Squat or Power snatches 50 Burpees 25 Ring dips/25 box dips (with… Read more »
12/21/2016
CrossFit OC3 – CrossFit Warm-up Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died… Read more »
12/20/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (EMOM 8 minutes ) 5 Reps Metcon Metcon (Time) 3 Rounds for time- Row 300/250M 25 Wall balls 20/14 25 push ups Fitness Row 300/250M 25 wall balls 20 Push up (normal… Read more »
12/19/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- 3.6.9… Deadlifts 135/95 pull ups Fitness Deadlifts Assisted pull ups/ring rows
12/16/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP- Performance 5 Squat Cleans 155/105 10 Burpee bar hops 30 DU’s Fitness 5 Squat or power cleans 10 Burpees 50 singles Weightlifting Squat Clean Find… Read more »
12/15/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (6×3) Metcon Metcon (No Measure) EMOM 20 minutes- 1. 15/13 cal row 2. 6 SDHP 95/65+6 KB swings Fitness 1. 12/10 2. 5 SDHP+5 KB swings
12/14/2016
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 8 Power cleans 115/85 8 Wall balls 30/20 8 T2B Fitness 8 PC 8 WB’s 16 sit ups/12v-ups/8 leg raises
12/13/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5 RM ) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 FS 135/95 5 BMU or 10 Pull ups Fitness 10 FS 10 Assisted pull ups/ring rows Metcon (AMRAP… Read more »