Workout of the Day

CrossFit OC3 – CrossFit Front Squat (7-5-3) Front Squat EMOM 9 minutes 1-3 7 reps 4-6 5 reps 7-9 3 Reps *** must go up in weight each set Metcon (Time) 3 Rounds: 30 DB snatch 50/35 20 Wall balls… Read more »

CrossFit OC3 – CrossFit Metcon (Time) Tuesday 08/13 200/150 Cal Ski 200/150 Cal bike 200 DU’s 2 mile run Fitness 150/120 Cal ski 150/120 Cal bike 250 singles 1.5 mile run

CrossFit OC3 – CrossFit Bench Press (5×5) MOnday 08/12 Lift: SLOW bench press (stretch at the bottom of the rep) 5×5 5×10 Push ups in between After.. Max set of barbell curls into max set of banded curls Metcon (AMRAP… Read more »

CrossFit OC3 – CrossFit Push Press (5 reps) EMOM 9 minutes, Super set some lateral raises Metcon (Time) 10 Rounds 200M run 15 KB swings 55/35 60′ KB walking lunge fitness 8 Rounds 200M run 15 KB swings 60′ lunges

CrossFit OC3 – CrossFit Back Squat (7×2) Pause 2.2 Metcon (Time) EMOM 21 minutes 1.17/13 Cal ski 2. Wall balls 30/20 3.Rest *** score is # of wall balls completed ** For RX only, if you do not hit the… Read more »

CrossFit OC3 – CrossFit Accessory Lift: Chest + arms (4 rounds) 15 Bench press Max DB curls (light) Max banded curls Max dips Metcon (Time) for time 100/80 Cal bike erg 50 pull ups 50 DB snatch 50/35 Fitness 90/70… Read more »

CrossFit OC3 – CrossFit LIft EMOM 8 minutes 4 Thrusters Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 20/15 Cal row 50 DU’s 10 Power snatch 95/65 Fitness 16/12 cal row 60 Singles 8 Power snatch

CrossFit OC3 – CrossFit Deadlift (4 reps ) EMOM 8 minutes Metcon (Time) 5 Rounds Performance 300M run 30 Wall balls 20/14 60 DU’s fitness 200M run 25 Wall balls 75 Singles

CrossFit OC3 – CrossFit Metcon (Calories) 45 minute bike for calories with a partner. Switch off however you want

CrossFit OC3 – CrossFit Metcon (Time) EMOM 8 minutes 5 hang cleans Metcon (3 Rounds for time) 3 Rounds each for time (rest 2 min b/t) 500/400M row 16 CTB pull ups 16 DB snatch 50/35 Fitness 400/300M row 16… Read more »