Workout of the Day

CrossFit OC3 – CrossFit Warm-up Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-3-2-2-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Performance 12 FS 155/105 35 Double unders Fitness 12 FS :35 second DU, 60 singles

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Pull (EMOM 10- 2 snatch pulls ) Metcon Metcon (Time) 4 Rounds- Performance 12 runs D&B=1 9 hang cleans 12 thrusters * barbell at 95lbs Fitness 10 runs D&B=1 9 hang cleans 12… Read more »

CrossFit OC3 – CrossFit Warm-up Gymnastics Bar Muscle-ups (Skill- Or Ring) Metcon Metcon (No Measure) EMOM 18 Minutes Performance 1. 13/11 Cal row 2. 14 Hang KB snatch 7/7 55/35 fitness 1. Less Cals 2. Lighter KB

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3×10) Metcon

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (7×2- 5 Heavy Sets) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP Performance 10 push press 135/95 10 Pull ups Fitness 10 push press 10 Assited pull ups/ring rows

CrossFit OC3 – CrossFit Warm-up Metcon TNT challenge WOD (Time) Performance 500M buy in 4 Rounds: 12 power cleans 115/75 12 Burpee bar hops 12 Front squats 115/75 Fitness 500M buy in 12 Power cleans/med ball cleans 12 Burpee bar… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (4×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Performance 8 Ring dips 16 KB swings 70/55 36 Double unders Fitness 8 Assisted ring dips/plate extensions 16 KB swings 50 Single… Read more »

CrossFit OC3 – CrossFit Sumo Deadlift (3 RM) Metcon (Time) 7 Rounds- 7 Chest to Bar 7 Front Squats 135/95 7 Shoulder to Overhead 135/95

CrossFit OC3 – CrossFit Warm-up Strict Press (2RM) Metcon (Time) Performance 500m row 20 Toes to bar 20 HSPU 250m row 20 Toes to bar 20 HSPU 500m row Fitness 500M row 20 Straight leg raises/v-ups/sit ups 20 Assisted HSPU’s/pike… Read more »