Workout of the Day

CrossFit OC3 – CrossFit Deadlift (4″ riser (4×8) ) Super set with DB SA rows (heavy) 12 per arm Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 10 Deads 185/135 10 T2B 30 DU’s Fitness 10 Deads (light)… Read more »

CrossFit OC3 – CrossFit Metcon (Time) Partner WOD: Performance 10 Rounds: 40/30 Cal bike 20 Thrusters 75/55 10 Syn Burpee bar hops Fitness 8 Rounds 40/30 Cal bike 15 Syn thrusters 10 Syn Burpee bar hops/ step overs

CrossFit OC3 – CrossFit Metcon (Time) OPEN WORKOUT #3

CrossFit OC3 – CrossFit Accessory Back Accessory: 4 Rounds: 6-8 Barbell RDL’s (heavy) 12-15 SA DB incline rows (knee is on inclined bench) 10/10 Rows barbell (reverse and regular grip Metcon (AMRAP – Rounds and Reps) Final Open Prep 18… Read more »

CrossFit OC3 – CrossFit Back Squat ( back squat 4×8 @ 76-78% across ) Metcon (Time) Partner WOD: Performance 5 Rounds each: 400/300 Cal ski 15 CTB 5 Dual DB devil press 50/35 *** partner 2 can start as soon… Read more »

CrossFit OC3 – CrossFit Power Snatch (5×3 (work up, singles) ) Metcon (Time) For Time Performance 42/30/18 hang snatch 95/65 Box jump overs 24/20 Cal row (ladies cals- 30/20/10) Fitness 35/25/15 Hang snatch Box jump overs or step overs cal… Read more »

CrossFit OC3 – CrossFit Bench Press (1 rep max ) TNT WOD (Time) (Youneed to write down or put into wodify EXACTLY how you scaled it the first time. YOU will need to do that again, to get full points,… Read more »

CrossFit OC3 – CrossFit OPEN WORKOUT #2 (No Measure)

CrossFit OC3 – CrossFit Weightlifting Bench Press (4×12 ) Super set with max slam ball push ups (Rx ft on box and minimum of 10 reps) Metcon (Calories) WOD: 20:00 2 minutes Bike 2 minutes Ski *** Share machines and… Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD: Performance 18 minute AMRAP 5 Synchro Squat Cleans 165/115 10 Synchro KB swings 70/55 35 Simultaneous DU’s 18:00-25:00 Find your 2 rep max Squat clean Fitness 5 Syn… Read more »