Workout of the Day

CrossFit OC3 – CrossFit Metcon (Time) Q.17 THURSDAY 4000M row/8000M bike for time: EVERY 3:00 (including 0:00) Perform 10 UNBROKEN power snatches (you choose weight) *** if you break any of the reps 10 burpee penalty

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Q.16 WEDNESDAY 15 minute AMRAP: Performance 15 hang cleans 115/85 10 pistols 5/5 15 Shoulder to overhead 115/85 10 pistols 5/5 Fitness 15 hang cleans 15 air squats 15… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5 Rounds for time: 800M run 15 Dual DB Burpee Squat clean thrusters Fitness 400-600M run 10 Dual DB burpee squat clean thrusters *** Good scales could be to use a barbell or… Read more »

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 »

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 »

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

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 »

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

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

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP: 24 KB swings 21 KB squats 18 Burpees