Workout of the Day

CrossFit OC3 – CrossFit Warm-up Front Squat (12-9-6-3) 12-9-6-3 Front Squat 70-75-80-85%+ Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 9 hang cleans 155/105 9 Burpee pull ups (wrist height) 200M run with KB 55/35 Fitness 7 hang… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5 DL’s ) EMOM 8 minutes 75-81% across Metcon (Time) 3 rounds: Performance 20 T2B 20 Box jumps 24/20 20 DB snatch 50/35 Fitness 20 20 20 Accessory Metcon (No Measure) accumulate… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 400M run 15 Burpee bar hops 12 Clusters 135/95 (squat clean thruster) 800M run 15 12 1000M run 15 12 1200M run 15 12 Fitness 200M run 12 9 400M run 12… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner Bench Press NFT 50-40-30-20-10 Split reps however 135/95 155/105 185/135 205/145 225/155 Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 30/22 Cal row/bike 30 Wall balls 30/20 15 15 Fitness… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 5×2:00 AMRAPS (Max squat snatches) 1 min rest b/t Buy in 50 DU’s- then accumulate as many squat snatches as possible in the remaining 2 minutes. RX weight 155/105 Metcon (Time)… Read more »

CrossFit OC3 – CrossFit Warm-up Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu,… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (4×8 72-78% across) Metcon (4 Rounds for time) 4 Rounds (each for time) Rest 2 minutes b/t Performance 24/18 Cal row 16 CTB 8 D-Ball OS 150/100 Fitness 20/15 Cal row 15 Pull ups/jumping… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 1200M run (partner 1) 2800/2600M bike (partner 2) 30 Synchro burpees to target ——————————– 800M run (partner 1) 2000/1800M bike (partner 2) 30 Synchro burpees to target Fitness 1000M run… Read more »

CrossFit OC3 – CrossFit Warm-up Power Snatch (EMOM 8 minutes: 2 Power Snatches + 2 OHS) Metcon (Time) 3 Rounds for time: Performance 40 OHS 75/55 30/22 Cal row 20 Box jumps 30/24 Fitness 30 OHS 25/18 Cal row 20… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (4×15 reps ) 4×15 reps 65-70% across B/t sets- directly after each set, do 20 SLOW air squats. This is to help get the lactate out of the muscles quicker. Metcon (AMRAP –… Read more »