Workout of the Day

CrossFit OC3 – CrossFit Warm up Metcon 10k Row (Time) Max Effort 10k Row

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×2) 2 Second pause at bottom of each rep. Goal is to work up and get to a heavy 2 rep. Metcon Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP:… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Squat Clean (3 reps ) EMOM 8 minutes Metcon Metcon (Time) 2 Rounds for time: ———————————— 30 KB swings 70/55 30 Wall balls 30/20 100 FT WL with KB (50/50) Fitness Less weight,… Read more »

CrossFit OC3 – CrossFit Metcon Metcon (Time) Performance 100 DU’s (each) While partner 1 is working, partner 2 is holding their Chin Over the Bar. DU’s do not count unless chin is over bar. 50 Thrusters 115/75 (total) 50 Syn… Read more »

CrossFit OC3 – CrossFit Accessory Metcon Metcon (Time) 4 Rounds: For time: ———————————— 15 Deadlifts 225/155 15 Box jumps 30/20 7 RMU Fitness 15 Deadlifts 15 Box jumps/step ups 10 Ring dips/15 push ups

CrossFit OC3 – OC3 Black Programming Weightlifting Push Press (4×8) 75% Across Metcon Metcon (Time) 50 GHDSU 40 Cal Ski 30 Hang cleans 185/135 20 Strict RMU 10 D-ball OS 200/150 Session 2 Weightlifting Back Squat (7 rep ) *… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (5×2) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: ———————————- Performance 15 Box Jumps 24/20 12 Thrusters 95/65 9 T2B Fitness 15 Box jumps 24/20 12 Thrusters 95/65 9 T2Rig… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (4 reps ) Metcon Metcon (Time) 4 rounds FT: ———————————- Performance 15 Pull ups 5 D-Ball OS 150/100 15 Wall balls 30/20 Fitness 15 Asst. PU/RR 5 D-Ball OS 15 Wall balls

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 150 DU’s 150 KB swings 55/35 150 Back Squats 65/45 150 STO 65/45lbs 150 DU’s Fitness 200 Singles 100 KB swings 100 Air squats 100 STO 200 Singles

CrossFit OC3 – RUN OC3 Run OC3 Metcon (Distance) Bike Erg 25 Minutes at moderate pace First 4 Minutes set damper at 2 Minute 5 increase damper to 3 Minute 6 increase damper to 4 Minute 7 increase damper to… Read more »