CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Partner WOD- 120 Thrusters 115/75 120 Burpee Box jumps 24/20 120 Power cleans 115/75 120 Cal row- Partner hold Fitness 100 Thrusters 100 Burpee box jumps 100 Power cleans 100 Cal… Read more »
Workout of the Day
12/12/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (2-2-2-2-2-2) Metcon (Time) Performance 40 Cal Row 40 Wall balls 30/20 40 Power cleans 95/65 40 KB swings 70/55 40 Cal Row Fitness 40 Cal Row 40 Wall balls 40 Power cleans… Read more »
12/10/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (3-3-3-2-2-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP- Performance 7 Deadlifts 205/135 30 Double unders 7 HSPU’s Fitness 7 Deadlifts 50 single under 7 assisted HSPU’s, 10 pike or 10… Read more »
12/09/2015
CrossFit OC3 – CrossFit Warm-up EMOM 16 minutes (10/12) Odd- 10 Back squats 155/105 Even- 12/10 Cal Row EMOM 16 Minutes (8/15) Odd- 8 STO 155/105 Even- 15 sit ups
12/07/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 10- 2 Complexes on the Minute (2×2) (2) 1 full snatch+1 hang squat snatch Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 12 Front Squats 95/65 9 Hang Snatches 95/65… Read more »
12/04/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (2 rep max) Metcon Metcon (AMRAP – Reps) Performance 2 min max FS 115/75 2 min max T2B 2 min max push jerk 2 min max calorie row 2 min max FS… Read more »
12/03/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (10-8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP- Performance 8 hang cleans 185/125 8 Box Jumps 36/30 Fitness Less weight Lower Box
12/02/2015
CrossFit OC3 – CrossFit Warm-up Gymnastics Rope Climb (Skill) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP Performance 15 Wall balls 20/14 10 Dead lifts 185/125 30 Double Unders Fitness 15 Wall balls 10 Dead lifts 50 Single… Read more »
12/01/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 10- (EMOM 10-) 1 Squat clean + 2 Front Squats Metcon Metcon (Time) Performance and Fitness- yes both 100 Calorie Row 100 Burpees For time:
11/30/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (7×1) Metcon Metcon (Time) 6 Rounds Performance 15 thrusters 95/65 10 KB swings 70/55 5 Bar Muscle Ups Fitness 15 Thrusters 10 KB swings 10 Assisted pull ups/CTB/ring row/pull ups
