CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) TNT WOD!!!!! Yes, we are switching it up and doing the TNT WOD on a Friday, before the party, thought we would change it up a bit this year!!… Read more »
Workout of the Day
02/26/2021
CrossFit OC3 – CrossFit Warm-up Split Jerk (1 rep (work up) ) Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Performance 18/13 Cal row 18 Db snatch 9/9 alt 3.6.9.12… RMU Fitness 16/12 Cal row 16 DB snatch 3.6.9.12…… Read more »
02/25/2021
CrossFit OC3 – CrossFit Warm-up Squat Snatch (3 reps ) EMOM 10 minutes Rx: 3 Squat Snatches (singles) Scaled: 3 Power snatch or 1 PS + 3 OHS Metcon (Time) Performance 15 Hang snatch 115/75 30 Box jumps 24/20 45… Read more »
02/23/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 5 Rounds each: 20/15 Cal row (athlete 1) 20/15 Cal bike (athlete 2) then…. come together: 15 Synchro Burpees to target into… 5 Rounds each: 20/15 Cal row 20/15 Cal bike… Read more »
02/22/2021
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (3 reps ) EMOM 8 minutes 3 unbroken C&J (working form and lines, not weight) Metcon (Time) 5 Rounds for time: Performance 7 C&J 125/85 14 CTB pull ups Fitness 7 C&J… Read more »
02/19/2021
CrossFit OC3 – CrossFit Warm-up Deadlift (6×3) Metcon (Time) Performance 50 Deadlifts 185/135 10 BMU 100 DU’s 10 BMU 25 Deads 225/155 (change own weight) 10 BMU 50 DU’s 10 BMU Fitness 40 Deads 10 CTB or dips (challenge yourself… Read more »
02/18/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (4×12) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 9 STO 135/95 6 Box jump overs 36/30 3 D-Ball OS 150/100 Fitness 9 STO 6 step ups/lower box 3 D-Ball
02/17/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “6 hunnit” Performance 150/120 Cal bike 150 KB swings 55/35 150 Wall balls 20/14 150 Burpees to target (fingertips) Fitness 100 100 100 100
02/16/2021
CrossFit OC3 – CrossFit Warm-up Hang Clean (4×5) Metcon (AMRAP – Rounds and Reps) WOD: 8 minute AMRAP: 10 Hang cleans 125/85 10 T2B Rest 1 minute 8 minute AMRAP: 10 Front squats 125/85 10 Pull ups Fitness 8 minute… Read more »
02/15/2021
CrossFit OC3 – CrossFit Warm-up Overhead Squat (1 rep max) Metcon (Time) Performance 1500/1250M row (for time, set monitor) then… 5 Rounds: 7 OHS 165/115 35 DU’s Fitness 1250/1000M row (for time: then… 5 Rounds; 7 FS/BS 56 Singles Metcon… Read more »