CrossFit OC3 – CrossFit Warm-up Strict Press (9-7-5-3-1) 9-7-5-3-1 Metcon (Time) For time: Performance 1000M row 40 Box jumps 30/20 40 KB swings 70/55 40 KB Goblet squats 70/55 400M run Fitness 750M row 30 30 30 300M run
Workout of the Day
07/23/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 3 Rounds for time: Performance 15 Power snatches 135/95 1200M run 30 burpee bar hops Fitness 12 Power snatch 1000M run 24 Burpee bar hops
07/22/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (15-12-9-6-3) All sets AHAP Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 3.6.9.12.15…. Thrusters 95/65 CTB pull ups box jump overs 24/20 Fitness Thrusters pull ups/Asst. pull ups/RR box jump overs/step… Read more »
07/21/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (5×5) 74-80% across Metcon (Time) For time: Performance 50/40 Cal ski 50 T2B 50 Burpees 25/18 Cal ski 25 T2B 25 Burpees Fitness 40/30 Cal ski 40 TAH, Medball SIt ups, GHDSU 40… Read more »
07/20/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (AMRAP – Reps) Double tabata :40 on/:20 off (8 rounds) Max C&J 185/135 Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP Performance 9 Wall balls 20/14 6 STO 135/95 30 DU’s Fitness… Read more »
07/19/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) TRY-Athlon 5000/4500M Ski 10K/9K Bike 5K run Fitness less shit
07/16/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Friday 07/16 Partner WOD: For time- Performance 100/70 cal ski (split however) 25 Syn burpee pull up 50 Syn wall balls 30/20 100/70 cal bike split however 50 Syn wall balls 30/20 25… Read more »
07/15/2021
CrossFit OC3 – CrossFit Warm-up Squat Snatch (4 reps ) 5×2:00 Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 5 RMU 10 DB snatch 70/50 (alt) 15 Box jumps 24/20 Fitness 5 Ring dips, BMU, Strict pull ups,… Read more »
07/14/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4x:30 GHD PVC pipe swimmer thing 4×15 weighted standing side crunch (per side) 4×15 Hanging leg raises (scale T2Rig, STRICT) 4×10 (per side) alt hand and foot V-Ups Metcon (Time) For… Read more »
07/13/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (5×5) 5×5 @ 78-82% across Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 15 Back squats 125/85 15 Burpee bar hops 200m run Fitness 12 12 200M run200M run = 2… Read more »
