CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory core work (after WOD) 10 minute clock 10 reps leg raises (hanging) 10 Bicycle kicks per leg :30 hollow hold Metcon (Time) 3 Rounds Performance 21/14 Cal ski 14 Dual… Read more »
Workout of the Day
04/07/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (2×10, 3×5, 4×2) Metcon (Time) For time Performance 300/250m row 30 T2B 300/250M row 150 DU’s 300/250M row 30 DB snatch 70/50 (go heavier than usual) 300/250M row 30 Wall balls 30/20 Fitness… Read more »
04/06/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (EMOM 12 minutes ) Front Squat EMOM (12 minutes w/rest) 0-3 8 reps 52-56% across 3-4 Rest 4-7 6 reps 64-68% across 7-8 rest 8-11 4 reps 70-74% across Metcon (AMRAP – Rounds… Read more »
04/05/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Team of 3 WOD (easter so I figured people have shit off) Each team of three will need a Ski, Bike and Rower. 9 Rounds for time: 20/15 Cals on each (at the… Read more »
04/02/2021
CrossFit OC3 – CrossFit Warm-up Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115… Read more »
04/01/2021
CrossFit OC3 – CrossFit Warm-up Split Jerk (1RM) Metcon (AMRAP – Rounds and Reps) 20 minute EMOM Performance 17/13 Cal bike 17/13 Cal row Fitness Less cals Less cals *** good rule of thumb, minimum of :10 of rest for… Read more »
03/31/2021
CrossFit OC3 – CrossFit Warm-up Tempo Back Squats (5×3) Tempo Back Squats 3.1 (3 second descend + 1 second pause) 5×3 (pick a weight and stay) around 75% Metcon (Time) For Time: Performance 1000/800M ski 30 T2B 30 KB swings… Read more »
03/30/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 4×10 Dual DB bent over rows 4×10 Body weight Barbell rows (bench press height) 4×20 banded face pul Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 3.6.9.12.15……. Read more »
03/29/2021
CrossFit OC3 – CrossFit Warm-up Hang Snatch (3 reps ) EMOM 8 minutes *** Squat Snatches for RX Metcon (Time) For time: Performance 21-15-9 Hang Snatch 95/65 42-30-18 Wall balls 30/20 Fitness 18-12-9 Hang Snatch 36-24-18 Wall balls
03/26/2021
CrossFit OC3 – CrossFit Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1… Read more »