Workout of the Day

CrossFit OC3 – CrossFit HERO WOD- ARMISTICE 2016 Metcon (AMRAP – Rounds and Reps) Performance 11 Power Cleans 135/95 11 Burpees over bar 19 Deadlifts 135/95 18 Pull ups Fitness 11 Power cleans 11 Burpees over bar 19 Deads 18… Read more »

CrossFit OC3 – CrossFit Bench Press (LIft: 4 Rounds: 10 bench Press Super set 20 Push ups (strict on form) 21’s barbell curls (7/7/7) As many reps as possible banded curls ) Metcon (AMRAP – Rounds and Reps) 5×3:00 AMRAPS… Read more »

CrossFit OC3 – CrossFit Power Snatch (EMOM 8 minutes 3 Unbroken reps ) Metcon Metcon (Time) Partner WOD: 3 Rounds: Performance 25/18 Cal ski/Bike (Both partners do BOTH machines) 25 Syn KB swings 70/55 25 Syn Gob squats with KB… Read more »

CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Accessory work: 3 Rounds 15 Tricep banded pull downs 10-10 Lat raises (45 degree and upright) 20-25 Box dips 10-15 Strict DB press (video) Metcon (Time) 20 minute EMOM Performance 18/13… Read more »

CrossFit OC3 – CrossFit Back Squat (4×8 (70% across) ) Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 3.6.9.12.15… Power cleans 135/95 T2B Fitness Power cleans T2Rig, Medball sit ups, GHDSU

CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 10 Front squats 135/95 10 CTB pull ups 10 STO 135/95 **** Minutes 16-22:00 Max CLEAN Fitness 10 FS 10 pull ups/RR/Jumping 10 STO (same weight… Read more »

CrossFit OC3 – CrossFit Metcon (Time) WOD: 30 minute EMOM 18/13 Cal row 18/13 Cal bike 18/13 Cal ski

CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Big Arms You already know 3 Rounds: 15 Incline bench press (SPOTTER) 12 Zottman curls (per arm) 20 Paralette push ups (every other slow) 15-20 Slow (single DB curl) (video) Metcon… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (Back Squat 15-12-9 15 @ 55% 12 @ 65% 9 @ 75% ) Metcon (Time) Double Grace 60 C&J for time 135/95

CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) Monday Madness 10×4:00 Rounds Performance 15/11 Cal ski 10 Thrusters 115/75 5 D-Balls OS (may have to share D-Balls) 150/100 Remaining time in 4:00 Max Burpee bar hops Fitness 12/9 Cal ski… Read more »