CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 50 Cal row 50 Back squats 135/95 50 pull ups 50 Burpee Bar hops 50 Cal row Fitness 30 30 30 30 30
Workout of the Day
04/12/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting push press (2 reps) 8 minute EMOM- 2 push press Metcon Metcon (Time) 3 Rounds- This should be treated as a SPRINT WOD. 21 KB swings 70/55 15 Push jerks 115/75 9 T2B 6… Read more »
04/08/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (EMOM 10 min) 2 snatch deadlifts + 1 full snatch + 1 OHS Metcon Metcon (AMRAP – Reps) WOD- 2 ROUNDS- 16 minute workout 2 min max hang snatches 95/65 2 min… Read more »
04/07/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 10 T2B 35 DU 5 C&J 155/105 Fitness 10 v-ups/sit ups/leg raises 45 single unders 5 C&J
04/06/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×10) Metcon Metcon (Time) Performance row 500m 50 KB swings 70/55 25 back squats 135/95 Row 500M 25 KB swings 70/55 25 Back squats 135/95 Row 500m Fitness row 500m 40 KB… Read more »
04/05/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) on the 3:00 Minute Interval Performance 18 Push press 95/65 15 Box jumps 24/20 9 Ball slams 50/35 6 HSPU Fintess 18 push press 15… Read more »
04/04/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 Rep Max) Metcon Metcon (AMRAP – Reps) 3-6-9-12-15…. 15 Minute AMRAP Performance Squat cleans 115/75 CTB pull ups Burpees Fitness Squat clean pull ups/assisted pull ups/ring rows burpees
04/01/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift 3 rep max Metcon Metcon (Time) 5 Rounds FT- Performance 8 Shoulder to Overhead 8 T2B 8 Sumo Deadlift High Pull 8 OHWL steps (walk if there is room, otherwise in place) 24… Read more »
03/31/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) EMOM 16 minutes- 1. 15 KB swings (you pick weight) 2. 20 sit ups Fitness 1. 14/12 Cal row 2. 15 Wall Balls 20/14
03/30/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics 5 Strict Pull ups (5 EMOM 10 minutes ) Metcon Metcon (Time) Performance row 1,000M 3 Rounds- 20 Hang cleans 135/95 20 Burpee pull ups Run 1,000M Fitness row 800m 3 Rounds- 15 Hang… Read more »