CrossFit OC3 – CrossFit Warm-up Front Squat (5-5-4-4-3-3 ) 80%-84%-88%+ Metcon (Time) For time: Performance 42-30-18 Wall balls 30/20 21-15-9 C&J 125/85 Fitness 36-24-16 Wall balls 15-10-5 C&J
Workout of the Day
09/09/2021
CrossFit OC3 – CrossFit Warm-up Metcon (6 Rounds for time) 6×5:00 Blocks *** Complete all the work in the 5:00 block. Rest the remaining time. Start over each block. 400M run 10 Burpee box overs 30/24 25 Wall balls 30/20… Read more »
09/08/2021
CrossFit OC3 – CrossFit Warm-up Push Jerk (EMOM 10 minutes 3 reps ) Metcon (Time) 3 Rounds for time: Performance 25 T2B 15 Hang cleans 145/100# 75 DU’s Fitness 25 GHDSU, TAH, T2Rig 15 Hang cleans 125 Singles
09/07/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (5×5) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 15/11 Cal bike or Row 15 KB swings 70/55 Fitness Less weight on KB
09/06/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Labor day WOD 8:00AM ONLY
09/03/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (6 reps ) 6 reps @ 60-65% across (SPEED OF REPS), not so much weight) Metcon (Time) Partner WOD: Performance 600M partner run 60 Synchro KB swings 70/55 60 Thrusters 95/65 (total) 30… Read more »
09/02/2021
CrossFit OC3 – CrossFit Warm-up Deadlift (10 rep max ) Metcon (3 Rounds for time) 3 Rounds each for time: Performance 24 DB snatch (heavy, you choose) alt arms 18/13 Cal ski 9 BMU Rest 2 minutes (on your own)… Read more »
09/01/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory work: Bi/Tri 4×12 Per arm (standing curls) alt arms (SLOWWWW) 4×15 Banded tricep ext. 4×10 Dual DB curls 3 Second hold @ top (slow and light) 4×12 Narrow grip bench Metcon… Read more »
08/31/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) THE HEROES This will be a play off of three amazing hero wods. Performance 1 Round: (Clovis) 2 Mile run 50 Burpee pull ups Directly into… 2 Rounds: (Manion) 400M run 29 Back… Read more »
08/30/2021
CrossFit OC3 – CrossFit Warm up Snatch Complex Snatch complex 1 SS + 1 Snatch balance + 2 OHS Fitness/Scaled 2 Power snatches + 1 OHS Building up for max weight Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP… Read more »