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 »
Workout of the Day
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 »
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 »