Workout of the Day

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×5) 75% Across Metcon (Time) Performance 40 Box jump overs 24/20 20 Thrusters 95/65 40 KB swings 55/35 20 Thrusters 95/65 80 DU’s 20 Thrusters 95/65 Fitness 30 Box jump overs/step overs… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (1 Rep Max) Metcon Metcon (3 Rounds for time) Performance 15 C&J 135/95 30 Wall balls 20/14 15 pull ups Fitness 12 C&J 24 Wall balls 12 Pull ups/ring rows/asst. pull ups*each… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 6 Rounds FT: ———————————— Performance 9 T2B 9 Deadlifts 185/135 Fitness 9 T2Rig/feet above hips/18 sit ups 9 Deadlifts

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (8-8-6-6-4-4) 70-75-80% Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: Performance 14/11 Cal row 50 DU’s Fitness 12/10 Cal row 65 Singles

CrossFit OC3 – OC3 Black Programming Warm-up Weightlifting 5×2: Thruster (5×2) AHAP, looking for a 2 rep and to go up in weight each set. Metcon Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees… Read more »

CrossFit OC3 – CrossFit Warm-up Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115#… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5-4-3-2-1) Metcon (Time) Performance 50 Back Squats 135/95 30 CTB pull ups 50 Back squats 135/95 30 Burpee box jump overs 24/20 Fitness 40 Back Squats 25 pull ups/asst. pull ups/ring rows… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (Max weight ) Max Weight- Complex- 2 Full Snatch+ 2 OHS + 1 SN balance Fitness 1 full or power snatch + 3 OHS Metcon (Time) For Time: ——————————– Performance 10-8-6-4-2 Squat… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: ——————————– Performance 25 Kb swings 55/35 20 Wall balls 20/14 15 Burpees Fitness Same thing, less weight. * Straight up mover, were looking to burn some… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (3 reps ) Metcon (Time) 7 Rounds For Time: ——————————– Performance 10 Thrusters 95/65 35 Double unders Fitness 10 Thrusters 50 Singles *** Goal is to be able to do thrusters unbroken.