Workout of the Day

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “Dragon’s Breath” 1 Round: 40/30 Cal row 40 thrusters 75/55 ——————————- 2 Rounds: 30 Pull ups 30 Hang snatch 75/55 ——————————- 3 Rounds: 20 Wall balls 30/20 20 Burpee bar hops

CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (10-8-6-4-2 ) Unbroken reps, looking to work on barbell lines. Also, re-gripping the hook grip, mid lift. Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 9 Hang Power cleans 155/105… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Peace Out February 30 minute AMRAP- Performance 30/22 Cal row 90 Du’s 30 Thrusters 75/55 Fitness 25/20 Cal row 75 DU’s 25 Thrusters Warm-up Metcon (AMRAP – Rounds and Reps) “Hola March” 30… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (1 RM ) Metcon (Time) HEAVY KAREN 150 Wall balls for time 30/20 Fitness less heavy Karen

CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Deadlift (1 RM ) Metcon (Time) HEAVY KAREN 150 Wall balls for time 30/20 Fitness less heavy Karen

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3x100FT Single arm KB walk 70/55 3x:45 second hollow hold 3x:30 second ring PU hold Metcon Metcon (Time) 5 Rounds For Time: Performance 20 KB swings 70/55 15 Burpee box… Read more »

CrossFit OC3 – OC3 Red Programming Warm-up Accessory Metcon (No Measure) Accessory: 3x100FT Single arm KB walk 70/55 3x:45 second hollow hold 3x:30 second ring PU hold Metcon Metcon (Time) 5 Rounds For Time: 20 DB Snatch 50/35 15 Burpee… Read more »

CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Overhead Squat (6×3) Metcon Metcon (AMRAP – Rounds and Reps) CF Open 19.1 Redo or 11 minute AMRAP: 15 OHS 95/65 15/12 Cal row/Bike (whatever is available) Metcon (Time) 50 DU’s 50… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×3) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: 15 OHS 95/65 15/12 Cal row/Bike (whatever is available) Fitness 15 Front Squats or light weight OHS 12/10 Cal row/Bike

CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (4 unbroken reps ) 7 minute EMOM Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men… Read more »