Workout of the Day

CrossFit OC3 – CrossFit 1 Snatch + 2 OHS (6 x 1) Full Snatch + 2 OHS Metcon (Time) 2 rounds- 11 Snatches 135/95 22 wall balls 30/20 33 Burpees Fitness 2 rounds- 10 Snatches 20 Wall balls 25 Burpees

CrossFit OC3 – CrossFit Accessory Single leg Box step ups (dual KB’s) 10 per leg 4×10 GHD raises :45 second hollow hold/rock Metcon (Time) WOD- 100/75 cal row 75 KB swings 55/35 50 STO 95/65 15 muscle ups or 35… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5-4-3-2-1) 80-85-90-95-95%+ Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 13 FS 115/75 16 Box jumps 24/20 Fitness 13 front squats 13 box jumps or step ups

CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (8 Minute EMOM- 2 Reps ) Metcon Metcon (Time) 3 Rounds- Performance 25/20 Cal row 20 hang snatches 75/55 20 Wall balls 20/14 Fitness 20/15 cal row 15 Hang snatches/KB snatches 15… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 28 minute AMRAP- 25 DU’s 15 C&J 115/85 25 DU’s 15 Burpee bar hops 25 DU’s 15 Pull ups Fitness 23 minute AMRAP- 30 Single unders 10… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner WOD- Rowing 600M 500M 400M 300M 200M 100M Score is total time for both athletes to compete all 6 rows. I.E. athlete 1 rows 600M then athlete 2 rows 600M, athlete… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4×9) 75% Across Metcon Metcon (Time) 4 Rounds- 25 air squats 20 KB swings 55/35 5 Wall Walks Fitness 20 air squats 15 KB swings 3 Wall walks or less

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5 RM ) Metcon Metcon (Time) WOD- Spicy Dicey 40/35 Cal row 40 Box jump overs 24/20 40 Back squats 135/95 40 bar facing burpees Ftiness 30/25 cal row 30 Box jumps… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) 75-80% Across Metcon Death by 10 Meters (AMRAP – Rounds and Reps) Death by 10 Meters

CrossFit OC3 – CrossFit EMOM 8 – 3 Power Snatches (8×3) 3 Power Snatches on the minute Metcon (AMRAP – Rounds) AMRAP 8 15 Pull-ups 15 push-ups