Warmup:
Coach Led

Strength:
Snatch 1RM

WOD:
1000m Row
30 Pullups
1000m Row

Warmup:
Coach Led

Strength:
Back Squat 1RM

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hspu

WOD courtesy of Crossfit Mayhem

Warmup:
3 Rounds
5 Pullups
10 Pushups
15 Air Squats

Strength:
Shoulder Press 1RM
In between each set complete 20 Double Unders

WOD:
5 Rounds for time
5 Power Cleans
7 Toes to Bar
10 Burpees

Warmup:
Coach Led

WOD:
In teams of two complete the following in order
Only one person works at a time except during the run

Karen
150 Wall Balls

Helen
3 Rounds
400m Run-Both people run
21 KB Swings
12 Pullups

Grace
30 Clean and Jerks

With all of the rain, we are going to take a

Strength Day!!!

Happy Birthday Carey

"Carey"

5 Rounds for Time
50 Double Unders
10 Box Jump Burpee Pullups
25 Abmat Situps

Warmup:
Coach Led

Strength:
Deadlift 5-5-5

WOD:
5 Rounds

In 3 Minutes:
200m Run
with the remainder of the time, complete max # of situps

Rest 1 Minute and repeat (keep count of situps)

Warmup:
Coach Led

Strength:
Back Squat 5-5-5

WOD:
40 Back Squats-(40-50% of 1RM)
Run 1 Mile
Rest....
Then complete 3 Minutes Max Burpees

TEAM WOD: In teams of two complete the following
3 Rounds
30 Toes to Bar
50 Burpees
5:00 Cumulative Plank Hold

Warmup:

Coach Led

WOD:
30-20-10
Box Jumps
Push Press
Lunges
Pushups

Warmup:

Strength:
Thrusters 1-1-1-1-1

WOD:
10 Minute Ladder 1-2-3-4-5-6
...and so on
Pullups
Lateral Jumps
Rollouts

Warmup:
Coach Led

Strength:
Split Jerk
Work on form

WOD:
3 Rounds
100m Farmer Carry
400m Run
25 Burpees

Workout at CrossFit OTS3

Warmup:

250m Row

Then...15-10-5

Pullups

Air Squats

Pushups

Pass Throughs

Toes to Bar

Back Extensions

Strength: 

Pick a weakness and work on it for 10 Minutes

WOD: 

21-15-9

Deadlift

Overhead Squat

Workout at CrossFit OTS3

Coach Led Warmup

Musical Medicine Balls

In teams of 2 or 3 complete the following:


4 Rounds
16 Tire Flips
1:30 Plank or Handstand Hold (per team)
250 Jump Rope Singles

During the plank/handstand hold a weight overhead if you are not the one doing that movement.
Teams can break the work up any way they choose.

Workout at CrossFit OTS3

Skill Work:
Cleans

WOD:
200m Run
15 Back Squats
200m Run
30 Wall Balls
200m Run
15 Back Squats
200m Run

Workout at CrossFit OTS3

Warmup:
Row 25 Calories
Then 3 Rounds
10 Pullups
10 Ring or Box Dips
30 Second Plank Hold
10 Air Squats

Strength:
Shoulder Press 1-1-1-1-1
Same #

WOD:
Death by Pushups

Go to www.crossfitots3.com to find the address or the hours I will be there!

Strength:
Deadlift 1-1-1-1-1 Same #

WOD:
Death by Burpee Box Jumps

Warmup:
10 Minute Squat

Strength:
Back Squat 1-1-1-1-1
Same #

WOD:
400m Run
30 Ring Rows
60 Pushups
90 Air Squats
400m Run

Strength:
Snatch 1-1-1-1-1

WOD:
20 Pullups
5 KB Swings
15 Pullups
10 KB Swings
10 Pullups
15 KB Swings
5 Pullups
20 KB Swings

Patriotic Team WOD:

In Teams of three:
Choose 1776 reps of the following. Can be done in any order. 200 rep limit for any one exercise and each person has to complete at least 10 of each rep.

Push Press
GTO
KB Swings
Box Jumps
Air Squats
Pushups
Burpees
Pullups
Situps
Row for Calories
Wall Balls
Ball Slams

Warmup:
Coach Led

Strength:
Overhead Squat 7-7-7 (light)

WOD:
9 Minute AMRAP
8 Med Ball Cleans
32 Jump Rope Singles
16 Situps

Happy 4th of July!!!!!!!!!!  Rest Day!!!!!!!

Warmup:
Coach Led

Strength:
Push Press-7-7-7 Not Heavy

WOD:
3 Rounds
1:00 Box Jumps
1:00 Row for Calories
1:00 Pushups
1:00 Air Squats
1:00 Toes to Bar
Rest One Minute
Keep a total count of reps per round

07-02-13 at CrossFit OTS3

Warmup:

Row 500m 

3 Rounds

10 Lunges

10 Air Squats

10 Ring Rows

10 Pushups

WOD: 

1-2-3-4-5-6-7-8-9-10

Deadlift

Hang Power Clean

Thruster

At CrossFit OTS3

Warmup: 

3 Rounds

10 Pass Throughs

10 Pushups

10 Air Squats

10 Lunges

10 Burpees

Skill: 

Handstand Holds and Rope Climbs

WOD: 

5 Rounds

10 Pullups

200m Run

20 KB Swings