Workout of the Day

CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1×1) Metcon (Time) Performance 75/60 Cal row 50 Pull ups 250 DU’s Fitness 60/50 Cal row 40 RR/asst. pull ups 300 singles

CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 RM ) Metcon (Time) Performance Run 800M Then… 21-15-9 Power cleans 135/95 Front Squats 135/95 Then… Run 800M Fitness Run 800M Then… 15-12-9 Power cleans Front Squats Then… Run 400M

CrossFit OC3 – CrossFit Warm-up Complex Snatch 1 Sn DL+ 1 Sn Pull + 1 Squat SN + 1 OHS – Max weight Metcon (Time) 2 Rounds FT: Performance 25 T2B 10 PS 135/95 25 Burpee bar hops Fitness 25… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 700/600 Calories on rower for time

CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (3 reps ) Metcon (Time) 5 Rounds FT: Performance 15 KB swings 55/25 15 Box jump overs 24/20 Fitness 12 12 Step over/lower box

CrossFit OC3 – CrossFit Warm-up Metcon (Time) HERO WOD- “ZACH CLOUSER” 1800M run Then… 7 Rounds: 7 C&J 155/105 19 wall balls 20/14 Fitness 1200M run then. 6 Rounds: 6 C&J 18 Wall balls

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5 reps ) Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- Performance 12 STO 135/95 36 DU’s Fitness 10 STO 50 Singles

CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch (3 reps ) Metcon (Time) Performance 100 DU’s 25 OHS 115/75 (no more than 2 sets) 400M run 75 DU’s 20 OHS 300M run (black line) 50 DU’s 15 OHS 200M run… Read more »

CrossFit OC3 – CrossFit Warm-up Gymnastics Mini Gymnastics Seminar (1) Mini Gymnastics Skill session: focusing on pull ups/kipping/butterfly 1. DB rows 2. Asst. pull ups 3. seated dual KB presses (seated on the ground) Metcon (AMRAP – Rounds and Reps)… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Who in the F turned 75?” Performance 75 Cal row 75 Hang snatch 75/55 75 Wall balls 20/14 75 Burpees (regular old school) Fitness 60 Cal row 60 Hang snatch 60 Wall balls… Read more »