Workout of the Day

CrossFit OC3 – CrossFit Accessory Accessory Arms: 4 Rounds: 12-15 French Press (Not coffee dumbass) 12 Incline bench DB curls (sametime) 20-25 banded pull downs 12-15 DB curls Gas Out: 2 ROunds Max dips (dip bar or bench dips) Max… Read more »

CrossFit OC3 – CrossFit Metcon (Time) 8×4:00 Performance 17/12 Cal row 15 Burpee bar hops 12 Thrusters 115/75 Fitness 15/10 cal row 12 Burpee bar hops (or reg burpees) 9 thrusters *** Need to finish with at least :45 of… Read more »

CrossFit OC3 – CrossFit OPEN WORKOUT #1 (No Measure)

CrossFit OC3 – CrossFit Power Snatch (Lift: 7 Rounds: :30on/:30off Power snatch 135/95 ) *** If you are doing the open workout, you may want to skip this, just in case there are snatches tomorrow. Metcon (Time) 4 Rounds: 30… Read more »

CrossFit OC3 – CrossFit Accessory LIft: Arms 3×12 Seated incline DB curls (sametime) 3×15 DB kick backs into… 10-15 DB over head ext. 3×12 Hammer curls (HEAVY, per arm) slow 3×15 banded pull downs finisher: max reps (2 sets) Banded… Read more »

CrossFit OC3 – CrossFit Metcon (Time) “Love Song” Performance 100/80 Cal row 100 Wall balls 30/20 then…. 100/80 Cal bike 100 KB swings 70/55 then… 100/80 Cal ski 100 Burpees to target Fitness 80/65 Cal row 80 Wall balls then…… Read more »

CrossFit OC3 – CrossFit Back Squat (12-6-3-6-12) back Squat: 12-6-3-6-12 12s 70% 6s 76% 3 87% Metcon (Time) 3 Rounds for time Performance 30 T2B 10 C&J 185/135 Fitness 30 GHDSU/Medball/T2Rig/TAH 10 C&J

CrossFit OC3 – CrossFit Squat Clean (EMOM 8 minutes 3 reps ) Metcon (5 Rounds for time) Partner WOD 5×4:00 blocks (rest remaining time- should have :45-1:00 of rest) Performance 25/18 cal bike (complete however) 15 Synchro Thrusters 95/65 12… Read more »

CrossFit OC3 – CrossFit Deadlift (1 RM ) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 7 Deads 315/215 7 BMU 14/10 Cal row Fitness 7 Heavy deads 7 CTB or dip or 14 push ups 12/8 Cal… Read more »

CrossFit OC3 – CrossFit Accessory Work Accessory Work: Triceps/Shoulders 4 Rounds: 10 Strict press 20 Banded pull downs 10/10 lateral raises (seated, 20 reps in a row) 15 Incline skull crushers with barbell (add weight if you can) Finisher: Max… Read more »