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 »
Workout of the Day
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 »
09/21/2016
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD- 2,500M row- (switch every 250M) Every 500M- each team much perform 10 FS 155/105 10 Synchro burpee bar hops Fitness 2,000M row 10 FS 10 Synchro Burpees
09/20/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (3 rep max ) Metcon Metcon (Time) 5 Rounds- Run 200M 30 DU’s 15 KB swings 55/35 Fitness Run 200M 50 Singles 15 KB swings
09/19/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×6 ) 5 Rounds- Every :90 seconds perfect 6 Fronts squats (from the floor) at 75% Metcon Metcon (AMRAP – Rounds and Reps) WOD- 9 minute AMRAP 6 Clean and Jerks 165/115… Read more »
09/16/2016
CrossFit OC3 – CrossFit Warm-up Metcon Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click here Metcon Metcon (AMRAP – Rounds… Read more »
09/15/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (6×2) Metcon Metcon (Time) 16-14-12-10-8-6-4-2 KB snaches 70/55 (each arm counts as a rep) Pistols (each leg counts as a rep) Run 200M after each round Fitness KB snatches Pistol ast./20 air… Read more »
09/14/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (3 reps ) EMOM 10 minutes – 3 reps Metcon Metcon (Time) WOD- 3 Rounds FT- 500M row 30 push ups 20 T2B Fitness 500M row 30 push ups 20 Leg raises/30… Read more »
09/13/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (Max reps) Indicate weight used in comments Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- 5 Power cleans 135/95 10 KB swings 55/35 Fitness 5 Power cleans 10 KB swings