Workout of the Day

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Work: 3×30 Banded pull downs 3×10 Strict RIng dips 3×10 Strict HSPU (or strict press) Metcon (AMRAP – Reps) 24 minutes: every 3 minutes (no rest) Performance 25/18 Cal row… Read more »

CrossFit OC3 – CrossFit Warm-up Overhead Squat (5×3) Metcon (Time) 4 Rounds for time: Performance 9 HPS 115/85 12 CTB pull ups 90 DU’s Fitness 9 Hang power snatch 12 pull ups/asst. pull ups/RR 120 Singles

CrossFit OC3 – CrossFit Warm-up Front Squat (10-8-6-4-2) 70-74-78-81-85% Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 1500/1250M row (for time) remaining time: Max rep squat cleans 185/135 Fitness 1200M row (for time) remaining time: Max rep squat… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: Performance 15 Box jump overs 24/20 15 Thrusters 75/55 Rest 1 minute 8 minute AMRAP 15 SDHP 75/55 15 Push ups (RX+ HSPU) rest 1 minute… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (5×3) all sets above 78% Metcon (AMRAP – Reps) 7 rounds (2 minute blocks): 1 min rest b/t Performance 18/13 Cal Bike 10 Deadlifts 225/155 (Unbroken) remaining time max: BMU Fitness 15/10 Cal Bike… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 1 Round: 20 Burpee bar hops 3.6.9 Front Squat Hang Clean Shoulder to over head 20 Burpee bar hops then… 1 Round 15 Burpee bar hops 3.6.9… 15 Burpee bar hops then…… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (3 rep max ) then… Max reps at following weight (rx weights) 95/65 115/75 135/95 (looking for 20 reps, 15 reps, 10 reps) Metcon (AMRAP – Rounds and Reps) WOD 15 minute AMRAP… Read more »

CrossFit OC3 – CrossFit Warm-up Squat Snatch (12-9-6-3 ) Monday 12/9 Lift: 12-9-6-3 Squat Snatch (partners, everyone does all reps) Fitness option: power snatches (same rep scheme) RX weight: 115/85 135/95 165/115 185/13 Metcon (Time) For Time: Performance 150 DU’s… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 12 minute EMOM: 1. 5 Deadlifts (heavy) 2. 7 BMU or 5 RMU *** For even minutes pick a skill you need to work on and practice it. Metcon (Time) WOD: Chipper… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) EMOM 30 minutes Performance 1. 16/13 Cal row 2. 16 KB swings 55/35 3. 16 Wall balls 30/20 Fitness 1 13/10 Cal row 2. 13 KB swings 3. 13 Wall balls