CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon Metcon (4 Rounds for reps) 4 (4 minute) AMRAPS- 1 minute rest between each- AMRAP 1 and 2 are the same so are 3 and 4 1 & 2- 8 power cleans 135/95… Read more »
Workout of the Day
11/03/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon Metcon (Time) 4 Rounds For time- Performance 5 Ring or BMU 15 thrusters 75/55 20 GHDSU Fitness 10 RIng dips 15 thrusters 30sit ups EMOM 10 minutes 1 Snatch + 3 OHS
11/02/2016
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (AMRAP – Reps) “The Pull/Push” WOD- 10 minute AMRAP- Row 1,000M THIS IS FOR TIME- Remaining time AMRAP Burpees Metcon 1000m Row (Time) Max Effort 1000m Row
11/01/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (EMOM 8 miutes ) 75% Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance 20 back squats 115/75 60 Double unders Fitness 15 Back squats 50 single unders
10/31/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 Rep Max) Metcon Metcon (Time) WOD- Run 800M 15 C&J 165/115 15 Wall balls 20/14 10 C&J 30 WB’s 5 C&J 45 WB’s Run 800M Fitness Run 400M 15 C&J… Read more »
10/28/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×2) 80-84-88-92-96% Metcon Metcon (Time) Performance 50/40 Cal row (Buy in) 4 Rounds- 12 Power snatch 95/65 12 Burpee bar hops (facing) 30/25 Cal ass bike (BUY OUT) Fitness 30/25 Cal row… Read more »
10/27/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (5×2) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 9 Power cleans 135/95 9 T2B Run 200M (1 pt 100M- 2 pt 200M) Fitness 9 Power cleans 18 Sit… Read more »
10/26/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (5×5) Metcon Metcon (Time) Performance Row 1,000M 150 air squats Row 1,000M Fitness Row 750M 75 air squats Row 750M
10/25/2016
CrossFit OC3 – CrossFit Warm-up Metcon Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio,… Read more »
10/24/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (2 Rep max ) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
