CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (10 Rep Max) Metcon Metcon (Time) 2 Rounds For time- Row 50/40 cals 25 CTB 25 FS 115/75 100 DU’s Fitness 40/30 Cal row 20 pull ups 20 FS 150 singles
Workout of the Day
10/04/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 10 minutes 3 Bench Press Metcon Metcon (Time) Performance Run 200M 15 STO 135/95 15 Burpee bar hops Run 200M 12 12 Run 200M 9 9 Run 200M 6 6 Run 200M 3… Read more »
10/03/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 10-8-6-4-2 Power Clean ladder for time Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- 20 Wall balls 20/14 20 box jumps 24/20 Fitness 15 Wall balls 15 box jumps/steps ups
09/30/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (10 minute EMOM- 1 rep) All reps above 80% Metcon Metcon (Time) 4 Rounds for time- Performance Run 400M 14 OHS 115/75 14 Hang cleans 115/75 56 Double unders Fitness Run 400M 14… Read more »
09/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×3) No %- all Feel Metcon Metcon (Time) Performance Row 750M 21-15–9-6-3 STO 95/65 Pull ups Row 750M Fitness Row 500M 15-12-9-6-3 STO Pull ups Row 500M
09/28/2016
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP- 15 Air squats 15 Sit ups 15 KB swings 55/35
09/27/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (9-7-5-3-1) 70-75-80-85-90% Metcon Metcon (AMRAP – Reps) Colin’s A Dick WOD- 7 minute AMRAP- Burpee Box jump overs 24/20 (facing)
09/26/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (6×1) 79-82-85-88-91-94% Metcon Metcon (Time) Performance 10 C&J- 185/125 25 WB’s 20/14 Run 200M 12 C&J- 165/115 25 WB’s run 200M 14 C&J- 155/105 25 WB’s 20/14 Run 200M 16 C&J-… Read more »
09/23/2016
CrossFit OC3 – CrossFit Warm-up Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45#… Read more »
09/22/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (5×5- stay above 55%) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP- 15 Deadlifts 135/95 10 pull ups 5 HSPU Fitness 15 Deadlifts 10 assisted pull ups 10 regular pull… Read more »
