CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) partner WOD- 25 minute AMRAP- Performance 30 cal row (partner holds BB in FR) 30 back squats 135/95 30 Burpee bar hops (total, not together) Fitness 30 Cal… Read more »
Workout of the Day
11/17/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 3 Po. Snatch 75-78-81-84-87%- 5×1 3 position snatch- 1. Below knee (1 second pause, 2. Mid thigh (1 second pause) 3. Hips (no pause, just snatch) Metcon Metcon (Time) 5 Rounds- Run 200M 7… Read more »
11/16/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL Muscle ups/Ring Dips/HSPU Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance 12 Wall balls 30/20 12 Deadlifts 185/135 12 T2B fitness 10 Wall balls 10 Deadlifts 10 v-ups/leg raises/20 sit… Read more »
11/15/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press + Push Jerk 6 Minute EMOM- 3 PP+2 PJ Metcon Metcon (Time) 4 RFT Performance 15 Pull ups 10 C&J 155/105 15 Box jump OVERS 24/20 Fitness 15 assisted/regular pull ups 10… Read more »
11/14/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (10×3) 80% Across Metcon Metcon (Calories) 6 Minute AMRAP Row for max calories
11/11/2016
CrossFit OC3 – CrossFit Warm-up Metcon Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May… Read more »
11/10/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Max Reps Deadlift Max reps Deadlifts- RX+- 275/185 RX 225/155 Scaled+- 185/125 Scaled- 135/95 * looking for 10 reps plus Metcon Metcon (AMRAP – Rounds and Reps) 14 minute PARTNER WOD- Performance 20 thrusters… Read more »
11/09/2016
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 3 RFT 26 KB swings 70/55 32 sit ups 26 KB walking lunges (13/13) Fitness 20 25 20
11/08/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×3) 82-87%- Across Metcon Metcon (Time) Performance Row 300/250M 12 FS 115/85 12 Burpees 12 STO 115/85 Row 300/250M 15 15 15 Row 300/250M 12 12 12 Fitness Row 250/200M 9 9… Read more »
11/07/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (EMOM 10 minutes ) 1 C&J Metcon Metcon (AMRAP – Rounds and Reps) WOD 9 minute AMRAP- 9 Power Cleans 135/95 15 Box jumps 24/20 Fitness 9 Power cleans 15 Box… Read more »
