Workout of the Day

CrossFit OC3 – CrossFit Warm-up Deadlift (4×6 (68-75% across) ) Standing on a 45lb plate Metcon (Time) Performance 60/45 Cal ski 60 pull ups 60 wall balls 30/20 60 DB snatches 50/35 Fitness 50/35 Cal ski 50 Jumping pull ups/RR… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4×8 Reverse grip BB rows 4×8 Chest supported dual DB rows (incline) 4×20 Banded face pulls Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Performance 3 Wall walks 40 DU’s… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 4 Rounds: On the 3:00 (1 min rest) 30/22 Cal row Remaining time: Max Squat Snatches 185/135 Fitness = Power snatches Metcon (Time) For time: 3.6.9.12.15.18 Performance T2B Power snatch 125/85… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (15-12-9-6-3) Metcon (Time) 3 Rounds: Performance 25 Deadlifts 225/155 20 Burpee bar hops 10 BMU Fitness 20 Deads (moderate weight) 15 Burpee bar hops 10 CTB, reg pull ups, Ring dips (whatever you… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 1000/750 Calorie bike for time *guys switch every 20 cals *Ladies switch every 15 cals Accessory Metcon (No Measure) Core Work: 10 minutes 10 leg raises :30 hollow hold butterfly kicks… Read more »

CrossFit OC3 – CrossFit Warm-up Hang Clean (EMOM 9 minutes ) 6 reps Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 3.6.9.12.15… Wall balls 30/20 hang snatches 85/60 Fitness Same, less weightScoring example. 6+32 Finished round of 18… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×15 Slow Barbell Curls 3×12 Single arm Tricep kick backs 3×15 Alt. Arms DB hammer curls (slow) 3×25 Banded tricep pull downs Metcon (AMRAP – Reps) 6×5:00 rounds Performance… Read more »

CrossFit OC3 – CrossFit Warm-up Power Clean (3 reps ) Metcon (Time) “Jackie in the Alps” Performance 1000M ski for time directly into… 50 barbell thrusters 30 Pull ups Fitness 750M ski for time directly into… 40 Barbell thrusters 20… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (1 rep max ) Metcon (No Measure) 20 minute EMOM Performance 17/13 Cal bike 17 Power snatches 75/55 Fitness Do less Do less *** aim to finish each minute under :45 seconds. But… Read more »

CrossFit OC3 – CrossFit Warm-up Front Squat (9 reps) LIft: front squat Every 2:00 for 12:00 9 reps @ 65-75% across (RX is from ground) the % is % of your front squat (not clean) Metcon (Time) FOr time: Performance… Read more »