CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.14 “KETTLEBELL MADNESS” 8 minute AMRAP: 16 KB swings 16 KB OHWL steps (8/8) Rest 1 minute 8 minute AMRAP: 16 KB snatches (8/8) R/L 16 KB OHS (8/8) (scale,… Read more »
Workout of the Day
04/03/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 7 Burpee bar hops 6 Hang cleans 135/95 5 Front squats 135/95 Scaled versions 7 Burpees (over something) 6 KB swings 5 KB squats RX rounds: 9-11… Read more »
04/02/2020
CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: 500/400 Cal Bike/Row for time *** Every 5 minutes including 0:00 perform 10 synchronized DUAL (if possible) devil press. 50/35 WOD times: 26:-30:00
04/01/2020
CrossFit OC3 – CrossFit Metcon (Time) Q.11 – Wednesday 2 Rounds: 12 squat cleans 155/105 100 DU’s or 150 singles 2 Rounds: 24 OHWL steps 12/12 (dumbbell/kettlebell) 75 DU’s or 100 singles 2 Rounds: 36 wall balls 50 DU’s or… Read more »
03/20/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5 Rounds for time: 30 Wall balls 20 KB push press 10/10 R/L 10 weighted pistols 5/5 R/L
03/19/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD!! Find someone with a machine!!! 1000/840 calories for time! Each partner works for 1 minute at a time
03/18/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP: 24 KB swings 21 KB squats 18 Burpees
03/17/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×30 Back extensions 3×10- Straight leg DL’s 3×10 GHD raises Metcon (Time) Repeat 17.5 (RX+ option) 10 Rounds: Performance 9 Thrusters 95/65 (RX+ 115/75) 35 DU’s Fitness 9 Thrusters… Read more »
03/16/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (5×2) 2 second pause at bottom of each rep Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 15 Back squats 135/95 12 Pull ups 9 Hang cleans 135/95 Fitness 15 back… Read more »
03/13/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (7 rep max ) Metcon (7 Rounds for time) 7 Rounds each for time. Rest 1 minute between rounds. Performance 18/13 Cal row 15 Wall balls 30/20 9 Burpees to target Fitness 15/11… Read more »