CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×8) Metcon Metcon (Time) 10 Rounds FT- 4 Burpees 3 power snatches 135/95 2 Thrusters 135/95 Fitness 8 Rounds FT- 4 Burpees 3 power snatches 2 Thrusters
Workout of the Day
09/08/2016
CrossFit OC3 – CrossFit Warm-up Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run… Read more »
09/07/2016
CrossFit OC3 – CrossFit Warm-up Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run… Read more »
09/07/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (2 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 10 WB’s 30/20 20 Sit ups 30 Double unders Fitness 10 WB’s 20 sit ups 40 single unders
OC3 HOTSPOT: BRANDON DOBLE
If you’ve ever felt so passionately about something that you drove 17 hours — at 20 years old — BY YOURSELF, then you can relate to Brandon Doble (dobe-lay). And tomorrow marks the day his new dream begins! Brandon is… Read more »
09/06/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 7 min EMOM 3 Front Squats at 75% Metcon Metcon (Time) Performance 56 Cal row 56 pull ups 56 power cleans 115/75 56 push ups Fitness 5 Rounds- 10 cal row 10 pull ups/assisted… Read more »
09/02/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (Max Weight) 1 Full snatch+1 below the knee snatch+1 Hang snatch Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP- Performance Run 200M (worth 2 reps 1=100M 2=200M) 12 Power snatches… Read more »
09/01/2016
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Today, is a good day to be tall” 20 minute EMOM- 1. 15/13 Cal row 2. 15 Wall Balls 20/14 Fitness 1. 12/10 cal row 2. 10 wall balls or ball squats
08/31/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics Skill Work (EMOM 10 minutes) EMOM 10 minutes- 10 HSPU or 25 FT HSW or 15 push ups Advanced- 4 Ring muscle ups Metcon Metcon (Time) Performance Run 800M 24 KB swings 70/55 24… Read more »
08/30/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (AMRAP – Rounds and Reps) 22 Minute Clock: 22 Minute non-stop clock- 14 minute AMRAP- 3.6.9.12…. Clean and Jerk 155/105 Burpee bar hops Fitness Clean and jerk Burpees Directly into 8 minutes Find… Read more »
