CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 minute Partner AMRAP- 36 Cal Row 24 Burpees over the rower 12 Power cleans 185/135 Fitness 30 Cal row 20 Burpees 10 Power cleans
Workout of the Day
01/17/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (7×2) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- 12 Back squats 135/95 12 Box jump overs 24/20 Fitness 10 Back squats 10- step overs
01/16/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (2RM) Metcon Metcon (Time) 5 RFT: Performance 5 Clean and Jerks 165/115 2 Rounds of Cindy Fitness On the Board!
01/13/2017
CrossFit OC3 – CrossFit Hang Clean (4×3) Metcon (Time) 15 power cleans 135/95 50 du’s 13 pc 50 du’s 11 pc 50 du’s 9 pc 50 du’s 7 pc 50 du’s Fitness lighter weight Single unders (50)
01/12/2017
CrossFit OC3 – CrossFit Sumo Deadlift (1×1) Metcon (Time) 5 rounds: 9 Heavy D-Ball 6 HSPU 3 BMU or 6 ring dips Fitness 9 D-Ball 12 push ups 6 assisted Ring dips/box dips/12 plate extensions
01/11/2017
CrossFit OC3 – CrossFit 1 Snatch + 2 OHS (6 x 1) Full Snatch + 2 OHS Metcon (Time) 2 rounds- 11 Snatches 135/95 22 wall balls 30/20 33 Burpees Fitness 2 rounds- 10 Snatches 20 Wall balls 25 Burpees
01/10/2017
CrossFit OC3 – CrossFit Accessory Single leg Box step ups (dual KB’s) 10 per leg 4×10 GHD raises :45 second hollow hold/rock Metcon (Time) WOD- 100/75 cal row 75 KB swings 55/35 50 STO 95/65 15 muscle ups or 35… Read more »
01/09/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5-4-3-2-1) 80-85-90-95-95%+ Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 13 FS 115/75 16 Box jumps 24/20 Fitness 13 front squats 13 box jumps or step ups
01/06/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (8 Minute EMOM- 2 Reps ) Metcon Metcon (Time) 3 Rounds- Performance 25/20 Cal row 20 hang snatches 75/55 20 Wall balls 20/14 Fitness 20/15 cal row 15 Hang snatches/KB snatches 15… Read more »
01/05/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 28 minute AMRAP- 25 DU’s 15 C&J 115/85 25 DU’s 15 Burpee bar hops 25 DU’s 15 Pull ups Fitness 23 minute AMRAP- 30 Single unders 10… Read more »