Workout of the Day

CrossFit OC3 – CrossFit Warm-up Back Squat (9-9-6-6-3-3) Metcon (AMRAP – Reps) 2×6:00 minute AMRAPS Performance 60/45 Cal row (buy in) Remaining time: max Squat snatches 185/135 rest 2 minutes 60/45 Cal row (buy in) remaining time: Max C&J 205/145… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3×15 Box step ups (with Kettlebell) 3×10 Bulgarian Split squats 3×10 DB RDL *All reps per leg Metcon (Time) 2 Rounds for time: Performance 1200M run 90 DU’s 60 KB… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (6×3) 6×3 Heavy sets *** After each set of bench perform 10 Decline push ups (feet on box, using paralettes) Metcon (Time) “Karen The Cleaner” Performance 150 wall balls for time 30/20 *Every… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (1 RM ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 5 Deads 315/215 10 Wall balls 30/20 15 T2B Fitness 5 Heavy deads 10 wall balls 15 Medball sit ups, TAH,… Read more »

CrossFit OC3 – CrossFit Warm up Bench Press (21-18-15-12-9-6-3 ) Go up in weight each set, if possible Metcon (Time) Partner WOD: 3 Rounds for time: Performance 100/80 Cal bike (split however) 75 simultaneous DU’s 25 Syn Burpees Fitness 80/65… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Bi/Tri combo Bi- Will explain in more detail later Super set of hammer curls. You will do one full set through, rest and repeat 3x. Heavy (alt arms) hammer curls (10… Read more »

CrossFit OC3 – CrossFit Warm-up Front Squat (5-4-3-2-1-2-3-4-5) Front Squat 5-4-3-2-1-2-3-4-5 75-80-85-90-90%+ Same %’s back up Metcon (Time) Performance 80/65 Cal row 60 Wall balls 30/20 400M run 20 RMU Fitness 60/45 Cal row 50 Wall balls 300M run 40… Read more »

CrossFit OC3 – CrossFit Warm-up Clean and Jerk (15-12-9-6-3) Lift: Partner C&J (both partners do all reps) 15-12-9-6-3 (trade off however) 155/105 185/135 205/145 225/155 245/165 RX weights- anything else is fitness/scaled Metcon (AMRAP – Rounds and Reps) 9 minute… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (1 RM ) Bench press: 7 minutes to build to heavy single then… max reps (1 attempt at following weights, RX weights listed) 95/65 115/75 155/105 185/135 205/145 *** You go through the… Read more »

CrossFit OC3 – CrossFit Warm-up Front Squat (7-5-3-1) Front Squat EMOM: Minutes 1/2/3 7 reps @ 60-63% across minute 4 rest Minutes 5/6/7 5 reps @ 75-78% across minute 8 rest Minutes 9/10/11 3 reps @ 79-82% across minute 12… Read more »