CrossFit OC3 – CrossFit Warm-up Back Squat (1 rep max ) Metcon (Time) Performance 2 Rounds: 40/30 Cal row 20 Deadlifts 275/185 into… 2 Rounds: 15 C&J (change weight) 135/95 15 BMU Fitness 2 Rounds: 30/20 Cal row 15 Deadlifts… Read more »
Workout of the Day
11/19/2020
CrossFit OC3 – CrossFit Warm-up Power Snatch (5 reps (unbroken)) EMOM 8 minutes Metcon (4 Rounds for time) WOD: 4×5:00 blocks- no rest, you have whatever remaining time in the 5:00 to rest. You will start WOD over each: Performance… Read more »
11/18/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Mystery (time) WOD- Time will be kept by coaches on their phone Performance 10-12-14-16-18-20…. Syn Thrusters 95/65 Syn Burpee bar hops *** at the end of each round complete… Read more »
11/16/2020
CrossFit OC3 – CrossFit Warm-up Power Clean (5-4-3-2-1) Lift: Superset 5-4-3-2-1 Unbroken Power Cleans 5-4-3-2-1 TALL box jumps (as tall as possible) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 12 Hang cleans 125/85 (men short bars) 8… Read more »
11/13/2020
CrossFit OC3 – CrossFit Warm-up Snatch Complex (1 Complex per minute ) EMOM 10 minutes: 1 complex 1 Power snatch + 2 Hang power snatches + 3 OHS Fitness option 1 Power snatch + 1 Hang power snatch + 2… Read more »
11/11/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) HERO WOD!!! KEN ZINK 7 Rounds for time: 71 DU’s 14 Deadlifts 6 Hang power cleans 9 Front squats RX barbell 135/95 Fitness less weight, 100 Du’s
11/10/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (1 rep ) : EMOM 8 minutes 1 Heavy C&J (all reps 90%+) Metcon (Time) 4 Rounds for time: Performance 25/18 Cal bike 25 KB swings 55/35 25 Pull ups Fitness 20/15… Read more »
11/09/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (6×2 ) Back Squat: 1 Second Pause at bottom of each rep 6×2 AHAP work up. We are focusing on breathing and keeping our core activate while under load. Metcon (Time) 21-15-9 Back… Read more »
11/06/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory lift: 4×10 narrow grip bench press 4×10 banded tricep pull down (single arm) 4×10 Tricep kick backs (dual DB’s) Metcon (Time) 4 Rounds for time: Performance 15 Deadlifts 225/155 10… Read more »
11/05/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Calories) Partner WOD: 42 minute Max cal bike *** Every 7 minutes complete Performance 300M run (together) 15 Syn Burpee bar hops 10 Syn Hang cleans 155/105 Remaining time in the 7:00 max cal… Read more »