Workout of the Day

CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 5 Minutes, For Quality: 15/12 Cal Fan Bike 10/10 Kneeling Single Arm Dumbbell Press 6 Max Vert Box Jump 20 Mountain Climbers Back Squat (Weight) 4 Sets: 10 Back Squats @ 60%… Read more »

CrossFit OC3 – CrossFit Metcon (Time) Labor Day! 8am class only PARTNER WORKOUT (2 BB’s, 2 sets DBs/KBs) 1600m run (together) 10 Sync Hang squat snatch (75/55) 10 Burpee pull up (total) * while partner 1 does burpee pull-ups, partner… Read more »

CrossFit OC3 – CrossFit Lift (5 Rounds for weight) 5 x (1+1+1) Power Clean + Squat Clean + Hang Squat Clean Rest 1:30 between lifts*You should be between 75% – 85% of your 1 rep power clean *If you don’t… Read more »

CrossFit OC3 – CrossFit Bench Press (5 sets of 4 reps @80% of 3 rep from last week) *Between each set of bench press perform 8-12 banded strict pull-ups or ring rows Nancy (Time) 5 Rounds for time of: 400m… Read more »

CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 5 Minutes for Quality 15/12 Cal Bike 10/10 Suitcase Deadlifts with KB 20 Heel Over KB 10 Goblet Squats Metcon (4 Rounds for reps) Performance EMOM 40 16 Wall Balls (20/14) 14/11… Read more »

CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 5 Minutes for Quality 15/12 Cal C2 Bike 10/10 Single Arm DB Press 10/10 Band Oblique Press Out 5 Tuck Jumps Strict Press/Push Press (2 Rounds for weight) Build to a heavy… Read more »

CrossFit OC3 – CrossFit Open Gym Warm-up (Checkmark) 5 Minutes, For Quality: 15/12 Cal Row 20 Monster Walk 15 Rounded GHD Back Extension 10/10 Jumping Lunges Back Squat (4 Sets: 8 Back Squats @ 60% to 70% with a 50X2*… Read more »

CrossFit OC3 – CrossFit Open Gym Warm-Up (Checkmark) 5 Minutes, For Quality: 1:00 Row 10 Sotts Press 20 Banded Good Morning 6 Strict Ring Dip w/ Pause At Top Snatch (EMOM 9 3 power snatch *Start with moderate weight. You… Read more »

CrossFit OC3 – CrossFit Open Gym Warm-Up (Checkmark) 3x: 15/12 Cal Fan Bike 10/10 Cossack Squat 20 Banded Face Pull 20 Candlestick Toe Touch Bench Press (Bench Press Find a 3RM Bench Press) Metcon (Time) Performance 21-15-9 Deadlifts (225/155) 9-7-5… Read more »

CrossFit OC3 – CrossFit Open Gym Warm-Up (Checkmark) 3x: 15/12 Cal Ski 15 Goblet Squat 10/10 Single Arm Dumbbell Upright Row 0:20 Hanging L-Sit Hold Clean Progression (Weight) 4 Sets: Clean Pull + Power Clean + Hang Clean (squat or… Read more »