CrossFit OC3 – CrossFit Warm-up Push Press (8-8-6-6-4-4) Metcon (Calories) 5×3:00 AMRAPS (no rest) Performance 15 Hang power snatch 95/65 15 Pull ups remaining time: Max calorie machine (pick a machine and stay on it) Fitness Same thing, normal pull… Read more »
Workout of the Day
07/01/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance Partner 1 1000M row Partner 2 2000M bike (sametime) then… 75 Syn Burpees then… 1 Mile run (together) then.. 75 Syn Burpees then… 1000M row 2000M bike *** which ever… Read more »
06/30/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (1 rep max ) Metcon (Time) total time: Performance 50 T2B 50 Wall balls 20/14 Rest 1 minute (on your own) 30 CTB pull ups 50 Wall balls rest 1 minute 10 RMU… Read more »
06/29/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) Lift: 6 minutes max C&J 50/40 Cal Ski (buy in) then… max C&J 225/155 Metcon (Time) 3 Rounds: Performance 800m Run 15 Thrusters 135/95 75 DU’s Fitness 600M run 15 Thrusters… Read more »
06/28/2021
CrossFit OC3 – CrossFit Warm-up Super Set (4×15) 4 Rounds: (any order) 15 bench press 15 Barbell curls 15 banded pull downs (triceps) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 9 KB swings 55/35 9 Gob Squats 55/35… Read more »
06/24/2021
CrossFit OC3 – CrossFit Warm-up Mobility Metcon (Time) Partner WOD (You go I go) 7 rounds each: (total time) Performance 25/18 Cal row 15 Pull ups 5 Power snatch 165/115 fitness 20/14 Cal row 12 asst. pull ups/RR/15 jumping pull… Read more »
06/23/2021
CrossFit OC3 – CrossFit Warm-up Deadlift (6-6-4-4-2-2) Lift: Deadlift (stand on 2-4″ riser) 6-6-4-4-2-2 (work up) Metcon (Calories) 4×5:00 AMRAPS (no rest) Performance 24 Wall balls 30/20 16 Hang cleans 125/85 8 STO 125/85 Remaining time in 5 minutes: Max… Read more »
06/22/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: (chest and Biceps) 4×12 Slow def push ups (feet on box and hands on dumbbells) 4×12 Hammer curls (SLOW, alt arms) 4×12 narrow grip bench 4×12 barbell curls Metcon… Read more »
06/21/2021
CrossFit OC3 – CrossFit Warm-up Squat Clean (2 heavy reps ) EMOM 8 minutes Metcon (Time) 10 rounds: Performance 20 DU’s 10 Pistols (alt, 5/5) 1 HEAVY squat clean (90%+) Fitness 30 singles 10 asst. pistols or 15 air squats… Read more »
06/17/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×12 Single arm DB rows (knee on bench) 3×10 Double under BB row (slightly bent over torso) 3×15 Dual DB reverse flys (bent over) Metcon (AMRAP – Rounds and… Read more »