Workout of the Day

CrossFit OC3 – CrossFit Power Clean (6×3 (singles, work up) ) Metcon (Time) For time Performance 50 KB swings 70/55 40 BJO 24/20 30 Single arm Devil press 50/35 20 CTB pull ups Fitness 40 KB swings (heavy) 30 BJO… Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Sweat Sesh: 10×4:00 blocks 5 and 5 (start with 5 bike or 5 ski, then switch) 25/17 Cals then.. AMRAP (start where you left off) 9 T2B 7 FS 115/75… Read more »

CrossFit OC3 – CrossFit Accessory Work Back Accessory: 3×10 barbell RDL’s 3×10 Pendlay 3×10 barbell rows (Do NOT touch ground) 3×10 barbell on rack bodyweight rows Metcon (Time) For time: Performance 1000/800M row then… 4 Rounds 15 Thrusters 95/65 15… Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD 40 minute AMRAP Performance 30/20 Cal ski 12 Syn Burpees to target 30/20 Cal bike 8 D-Ball OS 150/100 Fitness 26/18 Cal ski 10 Syn Burpees 26/18 Cal… Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) 8 Rounds: Tabata :40on/:20off Power snatch 135/95 (5-7 reps) Metcon (Time) For time Performance 40 CTB pull ups 40 Hang snatch 95/65 40 OHS 95/65 40 box jump overs 24/20 Fitness 40… Read more »

CrossFit OC3 – CrossFit Accessory Work Accessory work: Chest/Bi’s 4×10 Narrow grip bench 4×15 Seated DB curls 4×10-15 SLOW (D-Ball Push ups) 4×15 Barbell curls Finisher: (2 sets) Max rep banded curls Metcon (AMRAP – Reps) 20 minutes (2:00×10) Performance… Read more »

CrossFit OC3 – CrossFit Front Squat (Front Squat 4×12 56-61% across ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 16 KB swings 55/35 48 Du’s Fitness 16 KB swings 64 Singles

CrossFit OC3 – CrossFit Metcon (Time) PARTNER WOD Performance Performance 600/450 Calorie Bike AMRAP: 10 Burpee pull ups 15 KB swings 70/55 20 Goblet squats 70/55 Fitness 500/400 Cal bike AMRAP 10 Burpees to target 15 KB swings 20 Goblet… Read more »

CrossFit OC3 – CrossFit Bench Press (Bench Press 18-15-12-9-6-3 (go up each set) ) superset: D-Ball push ups (ft on bench) Metcon (Time) For time Performance 1000/800M SKi (for time) then… 3 Rounds: 24 Box jump overs 24/20 16 Deadlifts… Read more »

CrossFit OC3 – CrossFit Hang Squat Snatch (EMOM 8 minute 3 HSS Fitness 3 Power Snatch ) EMOM 8 minutes: 3 reps Metcon (Time) For Time: Performance 20 Power Snatch 115/75 20 SDHP (sumo Deadlift high pull) 115/75 60 DU’s… Read more »