Workout of the Day

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner WOD: 800/700 Cal Bike Erg *Performance 700/600 Cal Bike Erg *Fitness *Performance must switch every 20/14 Cals

CrossFit OC3 – CrossFit Warm-up Clean and Jerk (:30 on/:30 off ) 135/95 115/85 Looking for 5-8 reps per :30 Score is total reps Metcon (Time) WOD: 4 Rounds: Performance 13 hang cleans 135/95 26 Wall balls 20/14 Fitness 11… Read more »

CrossFit OC3 – CrossFit Warm-up Split Jerk (Barbell warm up ) Go over split jerk. You will then be giving 10 minutes to work up and hit some reps that are weighted Metcon (Time) Performance 20 Power cleans 155/105 20… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 3x:45 side plank hold 3×8 Turkish get ups 3x:45 second RPU hold Metcon Metcon (4 Rounds for time) 4 Rounds each for time: Complete 1 Round every 5 minutes 24/18 Cal… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (EMOM 8 minutes: 5 reps ) (looking for light weight and speed under the bar) Metcon (Time) Performance 25 Pull ups 50 DB snatch 25/25 50/35 25 Pull ups 50 DB snatch… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 1,000M Row then… 4 Rounds: 15 Push ups 15 Hang cleans 115/85 15 Front Squats 115/85 then… 1,000M row Fitness 500M row then… 4 Rounds: 12 Push ups 12 Hang cleans 12… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (6-5-4) EMOM 12 minutes: Minutes 1-4: 6 reps at 68-70% across Rest 1 minute (weight change) Minutes 6-9: 5 reps at 73-75% across Rest 1 minute (weight change) Minutes 11-14: 4 reps at… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (7 reps ) Every 2:30 you will perform 7 reps @ 80-82% of your 1 RM. 4 Rounds Metcon Metcon (Time) For Time: Performance 30/22 Cal Bike Erg 15 SDHP 95/65 30… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4×7 Strict Pull ups 4×12 Overhand Grip Bent over Barbell rows 4×12 Strict Ring Rows (Feet on a box) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 9… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5-5-3-3-1-1) 78-78-84-84-90-95% Metcon (Time) For Time: Performance 18-16-14-12-10-8-6-4-2 DB snatch 50/35 (half per arm) T2B Fitness Same scheme, less weight T2Rig, double sit ups, feet above hips