Workout of the Day

CrossFit OC3 – CrossFit Accessory Work Accessory Arms: 4 Rounds: -10 or 20 reps (Bar/Bench dips) straight into… -Max banded push downs -12 Seated DB curls -Dual DB tricep kick backs -12-15 weighted barbell curls Metcon (Calories) 10×2:00 max Cal… Read more »

CrossFit OC3 – CrossFit Back Rack Lunge (Back Rack Lunge 4×12 (6 per leg, get heavy) ) Super set with 150′ of unweighted walking lunges Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 1 Power cleans + 1… Read more »

CrossFit OC3 – CrossFit Metcon (Time) 750 Burpees for time Fitness Do less Burpees

CrossFit OC3 – CrossFit Deadlift (4×10) Superset: DB rows – 15 per arm DB shrugs- 15 Metcon (Time) For time Performance 40 CTB 30 Box jumps 30/24 20 C&J 185/135 30 Box jumps 40 CTB Fitness 40 Pull ups/RR 30… Read more »

CrossFit OC3 – CrossFit Metcon (No Measure) 40 minute EMOM Performance 16/12 Cal bike 6 Devil press 50/35 (dual) 16/12 Cal Ski 18 Wall balls 30/20 Fitness 14/10 Cal bike 5 Devil press 14/10 Cal ski 16 Wall balls

CrossFit OC3 – CrossFit Front Squat (7-7-5-5-3-3) Metcon (Time) For time 25 T2B 15 Squat cleans 185/135 30 T2B 12 Squat cleans 205/145 35 T2B 9 Squat cleans 225/155 Fitness Same thing, less weight and normal T2B scales

CrossFit OC3 – CrossFit Metcon (Time) Lift: 4 Rounds: 7 bench press 15 Seated DB curls 12 Incline DB bench 7-10 Chin ups Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 1000/800M row then… AMRAP 10 hang snatch… Read more »

CrossFit OC3 – CrossFit Front Squat (6×3) 81-84% across Metcon (Time) For time Performance 50/40 Cal ski 40 CTB pull ups 30 Burpee box overs 30/24 20 Thrusters 155/105 Fitness 40/30 Cal row 40 RR/Jumping/Regular pull ups 30 Burpee box… Read more »

CrossFit OC3 – CrossFit Bench Press (21-18-15…3 ) Metcon (Time) Partner Workout 7 Rounds: 500/400M Rows *** When you are finished rowing your 500/400 you must get off and do 5 D-ball OS 150/100 Fitness Same but 6 rounds

CrossFit OC3 – CrossFit Accessory Work 4 Rounds 4×12 narrow stance squats 4×15 (bulgarian Split Squats) 4×10/10 Reg/Wid stance goblet squats Finisher: 2 sets max time wall sit Metcon (Time) For Time Performance 3-6-12-24-48 Wall balls 30/20 Power snatch 75/55… Read more »