CrossFit OC3 – CrossFit Warm-up Metcon (Time) HERO WOD- “ZACH CLOUSER” 1800M run Then… 7 Rounds: 7 C&J 155/105 19 wall balls 20/14 Fitness 1200M run then. 6 Rounds: 6 C&J 18 Wall balls
Workout of the Day
09/10/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5 reps ) Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- Performance 12 STO 135/95 36 DU’s Fitness 10 STO 50 Singles
09/07/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch (3 reps ) Metcon (Time) Performance 100 DU’s 25 OHS 115/75 (no more than 2 sets) 400M run 75 DU’s 20 OHS 300M run (black line) 50 DU’s 15 OHS 200M run… Read more »
09/06/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics Mini Gymnastics Seminar (1) Mini Gymnastics Skill session: focusing on pull ups/kipping/butterfly 1. DB rows 2. Asst. pull ups 3. seated dual KB presses (seated on the ground) Metcon (AMRAP – Rounds and Reps)… Read more »
09/05/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Who in the F turned 75?” Performance 75 Cal row 75 Hang snatch 75/55 75 Wall balls 20/14 75 Burpees (regular old school) Fitness 60 Cal row 60 Hang snatch 60 Wall balls… Read more »
09/04/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (4×8) Metcon (Time) 3 Rounds for time: Performance 20 KB swings 55/35 15 goblet squats with KB 55/35 10 T2B Fitness 20 KB swings 15 Gob squats 10 Feet above hips/20 sit… Read more »
08/31/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 2 Rounds for time: 30 Ball OS 150/100 30 C&J 155/105 60 Cal row (total, split however) 30 Synchro burpee bar hops Fitness 24 Ball OS 24 C&J 48 Cal… Read more »
08/30/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) Performance 15-12-9 Deadlifts 315/215 9-6-3- Ring Muscle ups Fitness 15-12-9 Deadlifts 9-6-3 BMU or Ring dips or triple push up
08/29/2018
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Performance 25 minute AMRAP- 20 KB swings 55/35 20 Wall balls 30/20 400M run Fitness 20 minute AMRAP 15 KB swings 15 Wall balls 300M run (black line)400=2 reps… Read more »
08/28/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4 reps ) Metcon (Time) For Time: Performance 500M row 25 Pull ups 25 Box jump overs 24/20 50 Thrusters 75/55 25 Box jump overs 25 Pull ups 500M row Fitness 400M… Read more »
