CrossFit OC3 – CrossFit Warm-up Gymnastics Muscle-ups (3 EMOM 10 min) Metcon Metcon (Time) WOD- 30/25 cal assault bike 30 T2B 30 SDHP 95/65 30 Ball OS 50/35 150 DU’s 30 Cal row/400M run Fitness 25/20 Call assault bike 30… Read more »
Workout of the Day
06/01/2016
CrossFit OC3 – CrossFit Warm-up Squat Clean (6×2) Metcon Metcon (Time) WOD- Row 500M 30-20-10 Wall balls 20/14 Power cleans 95/65 Row 500M Fitness Ball squats
05/31/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (Emom 8 1 rep) Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack… Read more »
05/27/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 3 power snatches (3 reps at 60%) EMOM- 10 minutes Metcon Metcon (Time) WOD- Performance Run 800M 30-20-10 FS 115/75 90-80-70 Double unders Run 800M *** FS-DU-FS-DU-FS-DU- that is how this works Fitness Run… Read more »
05/26/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) WOD- 15 minute AMRAP- 5 Wall Walks 15 Ball OS 50/35 25 Sit ups Fitness 3 Wall Walks 15 Ball OS 25 Sit ups
05/25/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench press (3 rep max) 3 Rep max Rest 2 minutes Max reps 135/95 Metcon Metcon (Time) WOD- Peformance 32 Cal row 32 KB snatches 16/16 55/35 32 Pull ups 24 24 24 16… Read more »
05/24/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (7×1) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP- Performance 10 Hang cleans 135/95 10 Box jumps 30/24 Fitness 10 hang cleans 10 box jumps/step ups
05/23/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (EMOM 8 minutes 3 reps) Metcon Metcon (Time) Performance- for 20 Minutes- every 4 minutes- Perform 400M 12 Thrusters 95/65 12 Burpees Fitness 20 minutes- every 5 minutes Perform 400M 12 Thrusters… Read more »
05/20/2016
CrossFit OC3 – CrossFit Warm-up Squat Clean (7×1) Metcon Metcon (Time) 3 Rounds for time- 25 wall balls 30/20 15 T2B 10 hang cleans 155/105 Run 400M
05/19/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press + Push Jerk (7 Heavy Sets) 2 PP + 2 PJ Metcon Metcon (AMRAP – Rounds and Reps) WOD- 14 minute AMRAP- * at the top of every minute starting at 0:00… Read more »
