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 »
Workout of the Day
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 »
08/27/2021
CrossFit OC3 – CrossFit Warm-up Push Press (EMOM 8 minutes ) Metcon (Time) Chipper Performance 100 Wall balls 20/14 80 Hang cleans 95/65 60 KB swings 55/35 40 Box jumps 24/20 20 Burpee pull ups (wrist height) Fitness 80 Wall… Read more »
08/26/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Endurance days Performance 3 Rounds: 20/15 Cal bike 20 Single Dumbbell box step overs 50/35# Run 2 miles 3 Rounds: 20/15 cal row 10 Front squats 125/85 Fitness 3 Rounds; 15/10 Cal bike… Read more »
08/25/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory back work: 4×12 Deadlifts (smooth and light) 4×8 Pendlay rows 4×6 Strict pull ups *** Do deadlifts first, then rows, then pull ups Metcon (10 Rounds for time) 10 rounds… Read more »
08/24/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (4×8) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 16/12 Cal row 12 CTB 36 Du’s Fitness 14/10 Cal row 10 pull ups/RR/jumping pull ups 40 singles
08/20/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) partner WOD: 4 Rounds for time Performance Athlete 1 400M run Athlete 2 1000M bike *then switch 10 synchro BMU 15 Synchro Burpee box overs 30/24 Fitness Athlete 1 300M run Athlete 2… Read more »
08/19/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4×10 Narrow grip barbell bench 4×10 Slow slam ball push ups 4×10 narrow grip dumbbell bench Metcon (4 Rounds for time) 4 rounds on the 4:00 interval (rest remaining time, if… Read more »
08/18/2021
CrossFit OC3 – CrossFit Warm-up Hang Clean (6×3) Metcon (Time) For time: Performance 60/45 Cal ski 30 hang cleans 135/95 120 DU’s 60 T2B 120 DU’s 30 hang cleans 135/95 60/45 Cal ski Fitness 45/30 cal ski 25 hang cleans… Read more »
08/16/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP: 200M run 21 Barbell thrusters 45/35 200Mrun 21 barbell Push press 45/35 *** DO NOT DROP BARBELLS 17:00-23:00 They will find a 1 rep max Clean… Read more »