Workout of the Day

CrossFit OC3 – CrossFit Warm-up Complex (ME) Lift: Max weight complex 3 Deads + 2 hang cleans + 1 Split jerk Fitness 3 Deads + 2 Hang cleans + any jerk *** Last dead will count as the start of… Read more »

CrossFit OC3 – CrossFit Warm up Metcon (AMRAP – Reps) 6 minute AMRAP: (max thrusters) 50/40 Cal row Buy in Remaining time: max Thrusters 185/135 Metcon (Time) 4 Rounds For Time; Performance 40 wall balls 20/14 20 T2B Fitness 30… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Weight) Lift: Not for time, But set a clock for 12:00 for them to complete Squat Snatches 7-5-3-1 *** Must go up in weight each set. They have 12 minutes to complete the rep… Read more »

CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4×20) Metcon (AMRAP – Reps) EMOM for as long as possible “Macho man” 3 Power cleans 3 Front Squats 3 Jerks *** RX barbell 185/135 ** any-other weight is scaled. Also, you… Read more »

CrossFit OC3 – CrossFit Warm-up Power Clean (2 reps ) Metcon (Time) EMOM 10 minutes 2 Power cleans (singles) (HEAVY) WOD: 3 Rounds for time: Performance 40 Wall balls 20/14 20 T2B 10 Hang power cleans 155/105 Fitness 30 Wall… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (3 Deadlifts 78%+ (all reps) ) EMOM 8 minutes Metcon (Time) For time: Performance 30 CTB pull ups 60 DU’s 30 Wall balls 30/20 60 DU’s 30 Deadlifts 225/155 60 DU’s 30 Burpee bar… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Back Accessory work: 4×10 bent over (chest up) barbell row (underhand grip) Squeeze at the top 4×10 Incline DB bench Row (10 per arm) 4×10 Banded face pulls (M=Green band, F=blue/red)… Read more »

CrossFit OC3 – CrossFit Warm-up C&J (max C&J) “I don’t care what you can do while fresh. Show me what you can do while tired” 5×2:00 Blocks (2 minute rest b/t) max clean and jerks Each 2 minute block starts… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (20 rep max ) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 18/13 Cal row or bike 3 Deadlifts 275/185 (GO UP BY 3 each round) Fitness 15/11 Cal row or… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) 10 Rounds (for time) Performance 16 DB snatch 50/35 (8/8) 14 Pull ups 32 DU’s Fitness 14 DB snatch 12 pull ups/asst. Pull ups/RR 56 Singles