CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 3×30 Slow sit ups 3x:45 plank hold per side 3×50 Russian twists with plate 3:00 accumulated in Hollow hold Metcon (Time) 3 Rounds for time: Performance 30/22 Cal bike 20 box… Read more »
Workout of the Day
03/11/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Warm up 12 minute AMRAP: 24/18 Cal row 12 Snatches 135/95 Rest 1 minute 12 minute AMRAP: 12 Burpees over DB 12 Heavy DB snatches (they choose) RX 70/50… Read more »
03/10/2020
CrossFit OC3 – CrossFit Warm-up Push Press (6-6-4-4-2-2) Metcon (Time) 4 Rounds for time: Performance 75 DU’s 20 STO 120/85 15 Hang cleans 120/85 Fitness 100 Singles 15 STO 10 Hang cleans
03/09/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 3 minute AMRAP: Max rep C&J’s RX: 225/155 Fitness: anything else *** Looking for a 15 reps+ Metcon (AMRAP – Rounds and Reps) WOD: 9 minute AMRAP: Performance 4 squat cleans… Read more »
03/06/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (5×5 (AHAP)) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 6 Squat cleans 155/105 6 D&B 10m runs (12 lengths) Fitness 6 Squat cleans 4 D&B runs (8 lengths)
03/05/2020
CrossFit OC3 – CrossFit Warm-up Skill Work Skill work: EMOM 8 minutes: 7 Deficit HSPU or 4 Paralette HSPU or 2 Wall walks or 40 Ft HSW Metcon (4 Rounds for time) 4 Rounds: each for time Performance 24/18 Cal… Read more »
03/04/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 2 Rounds: 50/40 Cal row (total, partner holds barbell overhead) 25 Synchro Thrusters 95/65 15 Synchro Burpee bar hops 2 Rounds: 50/40 Cal row (BBOH hold) 25 Synchro T2B 15… Read more »
03/03/2020
CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4×12) 6 steps per leg, AHAP Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: Performance 25 DU’s 5 RMU 25 DU’s 5 Deadlifts 275/185 Fitness 42 Singles 7 Ring dips/Box dips/push… Read more »
03/02/2020
CrossFit OC3 – CrossFit Warm-up Squat Snatch (3 SS ) EMOM 8 minutes Metcon (Time) 5 Rounds: Performance 15 Hang snatch 95/65 15 Box jump overs 24/20 Fitness 12 12
02/28/2020
CrossFit OC3 – CrossFit Metcon Warm-up Metcon (Time) Partner WOD: Performance 3 Rounds: 20 Snatches 135/95 (total) 20 Box jump overs 24/20 (conga line or synchro) 2 Rounds: 30 C&J 135/95 (total) 60/40 Cal Bike (partner holds BB in FR)… Read more »