Workout of the Day

CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (1 Rep Max ) Metcon Metcon (Time) partner WOD- Switch off rounds- 7 rounds EACH- (total 14 RD’s) 15/12 Cal row 7 Deadlifts 205/145 7 Burpee bar hops Fitness 6 Rounds each 12/10… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (Drill Work ) Metcon Metcon (Time) 2 Rounds- 20 Snatches 75/55 20 T2B 20 SDHP 75/55 20 Bar hops (O&B=1) Fitness 15 Snatches 30 Sit ups 15 SDHP 15 Bar hops (O&B=1)

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3×8 at 72% Across ) Metcon Metcon (3 Rounds for time) 3 Rounds- EACH for time- 35/25 Cal row 12 Power cleans 155/105 12 back squats 155/105 Fitness 25/20 cal row 12… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (3-3-3-6-6-6) Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- 50 DU’s 10 Pull ups 10 Box jumps 24/20 Fitness 70 Single unders 10 assisted pull ups/ring rows 10 box jumps/step… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon TNT WOD #2 (Time) For Time 25 Front Squats 10 Burpees 25 Wall balls 20/14 10 Burpees 25 STO (Shoulder to Overhead) 10 Burpees 50 KB swings 50/35 10 Burpees 25 STO 10 Burpees… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP- RX+- 13 thrusters 95/65 13 SDHP 95/65 5 Ring MU or Bar MU RX- 13 Thrusters 95/65 13 SDHP 95/65 13 CTB or Pull ups… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×4) Metcon Metcon (Time) 4 Rounds 10 GHD OR 10 TTB 20 KB snatches 10 per arm 55/35 20 walking lunge steps w/ KB (10 per leg) Fitness On the board

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 minute Partner AMRAP- 36 Cal Row 24 Burpees over the rower 12 Power cleans 185/135 Fitness 30 Cal row 20 Burpees 10 Power cleans

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (7×2) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- 12 Back squats 135/95 12 Box jump overs 24/20 Fitness 10 Back squats 10- step overs

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (2RM) Metcon Metcon (Time) 5 RFT: Performance 5 Clean and Jerks 165/115 2 Rounds of Cindy Fitness On the Board!