CrossFit OC3 – CrossFit Warm-up Metcon (Time) Deuces Performance 50 T2B 50 Burpees 100/70 Cal (row or bike) 200 Wall balls 20/14 100/70 opposite of before 50 Burpees 50 T2B Fitness 40 GHDSU, MEdball sit ups, T2Rig 40 burpees 80/55… Read more »
Workout of the Day
02/01/2022
CrossFit OC3 – CrossFit Warm-up Superset LIft: Super Set: 5 Rounds: Bench press 9 reps Barbell curls (max set) Slam ball push ups (max set) *** they will do each of the above 5x. probably will take around 20 minutes… Read more »
01/31/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (1 rep max ) Metcon (Time) For time 21-15-12-9-6-3 Deadlifts 225/155 Box jumps 30/24 Fitness Less weight Lower box
01/28/2022
CrossFit OC3 – CrossFit Warm-up Snatch (heavy 1 rep ) Metcon (Time) Performance 21-15-9 Pull ups Hang Power Snatch 95/65 9-6-3 D-Ball OS 150/100 Fitness RR/Jumping pull ups hang power snatch D-Ball OS *Same rep scheme
01/27/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) EMOM 30 minute Thursday Score is total combined reps 1. Power cleans 155/105 2. Burpees 3. Wall balls 20/14 Fitness 1. Power cleans 2. Burpees 3. Wall balls
01/26/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory: back work (THIS WILL TAKE SOME TIME, try to give people 20 minutes) 3×5-8 Strict pull ups/asst pull ups 3×10 Reverse grip AND overhand Grip BB rows. So this will be… Read more »
01/25/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (5 rep max) RX is from the floor Metcon (Time) 3 Rounds: Performance 25 T2B 25 Thrusters 95/65 (no more than 3 sets) Fitness 20 GHDSU, Medball, T2Rig 20 Thrusters (no more than… Read more »
01/24/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Calories) Cardio day. Partner WOD: 4 Rounds: Max cals: 5 minute Bike 5 minute Ski *** Then partners will switch this is a 40 minute workout. Score is total # of calories.
01/21/2022
CrossFit OC3 – CrossFit Warm-up Overhead Squat (5×3) Metcon (Time) For time Performance 100/70 Cal row 100 OHS 75/55 20 D-Ball OS 150/100 50/35 50 10 D-Ball OS Fitness 80/60 Cal row 80 FS/BS/Light or asst. OHS 20 D-Ball OS… Read more »
01/20/2022
CrossFit OC3 – CrossFit Warm-up Deadlift (6-6-6-4-4-4) Lift: Deadlift (standing on 45lb plates” 6-6-6-4-4-4 6s 70-75% across 4s 75-80% across Metcon (Time) 4 Rounds: Performance 75 Du’s (maximum 1:30) 25 Pull ups 10 Hang cleans 155/105 Fitness 150 Singles 20… Read more »