CrossFit OC3 – CrossFit Warm-up Super Set Super Set (4 rounds) 9 bench press 15 Paralette Push ups (feet on bench or box) Metcon (4 Rounds for time) 4 Rounds (each for time, rest 1 min b/t) Performance 18/13 Cal… Read more »
Workout of the Day
11/03/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP performance 9 front squats 125/85 6 Power snatch 125/85 3 D-Ball OS 150/100 Fitness Less weight, same movements 16:00-21:00 find 1 RM snatchGo directly into a… Read more »
11/02/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) 3 Rounds (accessory) 15 banded tricep ext. 10 Strict press (Seated) 15 Single arm DB kick backs (bent over) 10 Dual DB lateral delt raise (SLOW, CONTROLLED, Think TUT, time under tension)… Read more »
10/29/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 100/70 Cal bike (split however) 30 Synchro Burpee bar hops 30 D-Ball OS (split however) 100/70 Cal bike 30 D-Ball OS 30 Burpee bar hops 100/70 Fitness 80/60 Cal bike… Read more »
10/28/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (5×5) 75-81% Metcon (Time) 50/40 Cal row 25 KB step overs 24/20 55/35 15 BMU Rest 2 minutes Do it again in reverse Fitness 40/30 Cal row 20 KB step overs (lower KB)… Read more »
10/28/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (5×5) 75-81% Metcon (2 Rounds for time) For time: Performance 50/40 Cal row 25 KB box step overs 24/20 (55/35) 15 BMU Rest 2 minutes DO it again backwards Fitness 40/30 Cal row… Read more »
10/25/2021
CrossFit OC3 – CrossFit Warm-up Push Jerk (6-6-4-4-2-2) Metcon (AMRAP – Reps) 5×2:00 AMRAPS (no rest) Performance 15 pull ups (buy in) remaining time Max power snatch 135/95 Fitness 15 Jumping pull ups/RR Remaining time Max power snatches *** Each… Read more »
10/22/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 32:00 EMOM Performance 1. 15/11 cal ski 2. 5 Power snatch 145/100 3. 15 Burpee bar hops 4. 15 Heavy KB swings 70/55 Fitness 1. 13/9 Cal ski 2. 5 Power… Read more »
10/21/2021
CrossFit OC3 – CrossFit Warm-up Super Set Lift: Super set Bench press (4 Rounds: 10 reps Bench 15 Def Push ups (paralettes– feet on box) Metcon (Time) WOD: 4 Rounds Performance 25/18 cal row 20 DB snatches 50/35 10 single… Read more »
10/20/2021
CrossFit OC3 – CrossFit Warm-up Push Press (10 minute EMOM 4 reps ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 2000/1500M bike buy in remaining time: AMRAP of: 9 pull ups 3 C&J 205/145 Fitness 2000/1500M bike… Read more »