CrossFit OC3 – CrossFit Warm-up Front Squat (12-8-4-2) 62-69-76-85%+ Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 12 KB swings 70/55 8 CTB pull ups 4 Power cleans 185/135 Fitness 12 KB swings (heavy) 8 pull ups/Jumping pull… Read more »
Workout of the Day
02/11/2021
CrossFit OC3 – CrossFit Warm-up Death by 10 Meters (AMRAP – Rounds and Reps) Death by 10 Meters Accessory Metcon (No Measure) Accessory 3×10 Heavy Barbell shrugs 3×12 DB rows (dual) bent over 3×10 Strict RR (feet on box if… Read more »
02/10/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) **** 41.0 **** Performance 14.1 10 Rounds: 30 DU’s 10 Power snatch 95/65 into….. 11.4 60 bar facing burpees 30 OHS 95/65 10 RMU into… 15.5 27-21-15-9 Cal row Thrusters 95/65 Fitness 8… Read more »
02/09/2021
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×5) 78%+ Metcon (Time) For Time: Performance 45 T2B 45 Wall balls 30/20 45/30 Cal row 30 30 30/22 15 15 15/10 Fitness 40 40 40/26 25 25 25/18 10 10 10
02/08/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) LIft: 6:00 minute clock max Squat cleans at 0:00 they will complete a 1000M bike RX weight for Squat cleans 225/155 Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance… Read more »
02/05/2021
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) EMOM 10 minutes 5 Thrusters *Heavy 7 BMU Fitness 4 Heavy thrusters CTB/pull ups/strict RR (challenge yourself!) Metcon (Time) Partner WOD: 5 Rounds for time: Performance 10 Syn Front squats 155/105 15… Read more »
02/04/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 30 Power Cleans for time 225/155 *Anything else is scaled (should be heavy) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 20 DB snatch 50/35 (10/10 alt) 100′ OHWL (R/L) 50/50… Read more »
02/03/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) “Single Mods” 9 minute AMRAP Max cal row rest 1 minute 9 minute AMRAP Max cal Bike rest 1 minute 9 minute AMRAP Max Burpee pull ups (full 3′ above reach)… Read more »
02/01/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (13-11-9-7-5) backsquat 13-11-9-7-5 68-72-76-78-80% Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 10 Hang Clean and Jerks 95/65 10 Box jumps 24/20 fitness 10 Hang clean and jerks box step overs/lower… Read more »
01/29/2021
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 30 minute EMOM Performance 16/12 Cal row 5 Unbroken C&J 155/105 16 Burpee bar hops Fitness 14/10 Cal row 5 unbroken C&J 10-12 Burpee bar hops