CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 Rep Max ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance Run 200M 12 Backsquats 135/95 3 Ring or Bar Muscle ups Fitness Run 200M 12 Back squats… Read more »
Workout of the Day
10/07/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 Rep Max) Metcon Metcon (Time) Performance Row 1,000M Then… 3 Rounds- 15 thrusters 95/65 12 T2B 9 bar hops (over back=1) Then. Run 800M Fitness Row 500M Then.. 3 Rounds- 12… Read more »
10/06/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) WOD 16 minute AMRAP- Performance 24 KB snatches (12/12) 55/35 24 Walking lunge steps with KB (12/12) 30 second hollow hold Fitness 24 KB snatches 24 Walking lunge… Read more »
10/05/2016
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
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)