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
Workout of the Day
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 »
02/03/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (1 Rep Max ) Metcon Metcon (Time) Performance Row 500M THEN…. 3 Rounds- 10 Squat cleans 135/95 20 10M runs (20 touches of the line, they should ALWAYS end where they began)… Read more »
02/02/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (EMOM 10 minutes ) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- 8 OHS 115/75 12 CTB pull ups Fitness 8 OHS 12 pull ups/ring rows or some combo ***… Read more »
02/01/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Handstand Push-ups (EMOM 10 minutes ) 5 Kipping + 2 strict Metcon Metcon (Time) “Ouchy” 12-9-6-3-6-9-12 Deadlifts 185/135 Box jump overs 24/20 Burpees Fitness 12-10-8-6-4-2 Deadlifts Box jumps Burpees
01/31/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) 82-85% Metcon Metcon (Time) RX+- 3 Rounds: 7 Ring Muscle ups 35 Wall balls 20/14 RX 3 Rounds 14 Ring dips 35 Wall balls 20/14 Fitness 3 Rounds: 14 assisted RD/… Read more »
01/30/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 40 minute AMRAP- Partner WOD 1,200/900M row (must split 200/150) 150 Double unders (split however) 30 Clean and Jerks 135/95 Fitness 30 Minute AMRAP 1,000/800M rows (split… Read more »
