CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.35 6 minute AMRAP: 12 Hang Power snatch 75/55 12 Push ups Rest 1 minute 6 minute AMRAP: 12 OHS 75/55 12 Box jump overs 24/20 Rest 1 minute 6… Read more »
Workout of the Day
05/06/2020
CrossFit OC3 – CrossFit Metcon (8 Rounds for time) Every 6 minutes for 8 rounds complete RX Men- 1400M row Scaled Men- 1200M row RX Women- 1200M row Scaled Women- 1000M row *** Do not go any less than :45… Read more »
05/05/2020
CrossFit OC3 – CrossFit Metcon (Time) “The Four Houseman” Performance 100 DB hang C&J 50/35 (50/50) 100 Double unders 100 DB lunge steps 50/50 (alt) 100 Burpee box jump overs 24/20 Fitness 75 Could be KB or DB 200 singles… Read more »
05/04/2020
CrossFit OC3 – CrossFit Metcon (Time) “Jungle Run” Performance 400M run 40 KB swings 55/35 40 Thrusters 95/65 800M run 30 KB swings 30 Thrusters 95/65 1200M run 20 KB swings 20 Thrusters Fitness 300M run 30 KB swigs 30… Read more »
05/01/2020
CrossFit OC3 – CrossFit Metcon (Time) Performance 3 Rounds: 400M run 21 single arm burpee DB clusters 2 Rounds: 800M run 42 DB snatch alt 1 round: 1 mile run 64 DB OHS (R/L) Fitness Scale runs and DB weight… Read more »
04/30/2020
CrossFit OC3 – CrossFit
04/29/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 10×3:00 minute AMRAPS (1:00 rest b/t AMRAPS) Performance 10 Burpee DB hops 8 DB squat cleans 4/4 (50/35) 6 DB front rack lunge steps 3/3 Fitness 8-6-4 less weight on… Read more »
04/28/2020
CrossFit OC3 – CrossFit Metcon (Time) For Time: Performance 90 DU’s 15 Single arm Devils press 30 Cal row/bike 120 DU’s 20 Single arm devil press 45 cal row/bike 150 DU’s 25 Single arm dvil press 60 cal row/bike Fitness… Read more »
04/27/2020
CrossFit OC3 – CrossFit Metcon (Time) Q.28 Monday 2 Rounds for time: 400M run 50 thrusters 400M run 50 Power snatches (below knee) 400M run 50 push press Fitness 30 reps on barbell movements *** WOD is done with an… Read more »
04/24/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.27 Friday 24 minute AMRAP: Performance 3 snatches 3 burpee bar hops 30 DU’s *** add 3 snatches and 3 burpee bar hops per round, keep DU’s the same. ***… Read more »
