CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) LIft: 3×2:00 Intervals Squat Snatch RX weight below: 135/95 155/105 185/135 Rest 1 minute b/t intervals Score is reps Metcon (Time) Performance 36 Power snatch 95/65 36 T2B 36 Box jump… Read more »
Workout of the Day
11/02/2020
CrossFit OC3 – CrossFit Warm-up Push Jerk (3 reps ) EMOM 8 min Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 12 SDHP 95/65 24 DU’s 12 Push press 24 Du’s Fitness 10 40 10 40
10/29/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Core Work: :20 Ring L-Sit hold 20 per side standing side crunch (hold KB) 1:00 hollow rocks Metcon (5 Rounds for time) 5 Sprint Rounds (this will take time) (2… Read more »
10/28/2020
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×10) LIft: 4×10 Sumo DL (FAST REPS) 55/60% across Metcon (Time) Performance 42 Pull ups 21 Thrusters 125/85 30 CTB pull ups 15 Thrusters 18 BMU 9 Thrusters Fitness 42 RR/jumping pull ups… Read more »
10/27/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 40 minute EMOM: Minute 1: 15/11 Cal bike Minute 2: 5 Squat cleans 185/135 Minute 3: 15/11 Cal row Minute 4: 15 T2B *** Fitness options should be whatever will take them… Read more »
10/26/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Heavy Isabel 30 Power snatches for time 155/105 RX weight Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 9 Hang snatch 75/55 6 OHS 75/55 27 DU’s Fitness 9 Hang snatch… Read more »
10/23/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Performance 18/13 Cal row 18 Wall balls 20/14 18 DB snatch 50/35 Fitness 15/11 15 15 Bench Press (3×3, 3×6, 3×9) 15 minute clock. 3s same… Read more »
10/22/2020
CrossFit OC3 – CrossFit Warm-up Mobility Metcon (Time) All the Cardio! (Partner WOD) 5 Rounds for time: Performance 400M run (together) then… 25/18 Cal bike 25 Burpees (then switch) Fitness 300m run (together) then… 18/13 Cal bike 18 Burpees (then… Read more »
10/21/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×30 Reg push ups (strict) 3×25 Single arm banded pull downs (tricep) 3×10 (per arm) Tricep kick backs Metcon (5 Rounds for time) 5 Sprint rounds each for time… Read more »
10/20/2020
CrossFit OC3 – CrossFit Warm-up Deadlift (4×7) Metcon (Time) 30/20/10 For time Performance Cal bike (ladies calories- 22/15/7) KB swings 70/55 Burpee box overs 24/20 Fitness reps 24/18/8 Cal bike (ladies calories 18/12/7) KB swings (heavy) Burpee box step overs… Read more »