CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (5×2) 70-75-80-85-90% of 1 RM Metcon Metcon (Time) Performance 20 pull ups 20 OHS 95/65 15 15 10 10 5 5 Fitness Same scheme and reps Metcon Metcon (Time) Partner WOD- 160/130… Read more »
Workout of the Day
10/20/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP Performance 13/11 Cal row 13 Thrusters 95/65 13 Ball OS 50/35 or heavier if they want Fitness 12/10 Cal row 10 Thrusters 10 Ball OS… Read more »
10/19/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) Row 500M – This is one score alone, they go DIRECTLY into the AMRAP AMRAP remaining time- 10 WB’s 20/14 10 Russian KB… Read more »
10/18/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×2) Metcon Metcon (Time) Performance 4 Rounds for time- Run 400M 15 Hang power cleans 135/95 Fitness Run 400M 15 Hang Power cleans
10/17/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 30 minute AMRAP- 10 Burpee pull ups- pull up bar should be at about the wrist 15 back squats 115/75 10 C&J 115/75 15 box jumps 24/20… Read more »
10/14/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (1-2-3-4-3-2-1) Metcon Metcon (Time) Performance 15 FS 95/65 30 DU’s Run 200M 15 FS 115/75 45 DU’s Run 200M 15 FS 135/95 60 DU’s Run 200M 15 FS 155/105 75 DU’s Run… Read more »
10/13/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (5×1) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 3.6.9.12… OHS 96/65 T2B ball OS 50/35 (if people can/want to go heavier let them) Fitness OHS light weight Sit ups… Read more »
10/12/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 8 minute EMOM 3 Hang Power Cleans Metcon Metcon (4 Rounds for time) 4 Rounds- Each for time- Row 300/250M 15 KB swings 70/55 20 Push ups Fitness Row 300/250 15 KB swings 15… Read more »
10/11/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Chipper Performance 52 Wall balls 20/14 52 Burpees 52 Deadlifts 205/145 52 Box jumps 24/20 Fitness 5 Rounds 10 Wall balls 10 Burpees 10 Deadlifts 10 Box jumps Accessory
10/10/2016
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 »