Workout of the Day

CrossFit OC3 – CrossFit Warm-up Back Squat (6-5-4) EMOM 12 minutes: Minutes 1-4: 6 reps at 68-70% across Rest 1 minute (weight change) Minutes 6-9: 5 reps at 73-75% across Rest 1 minute (weight change) Minutes 11-14: 4 reps at… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (7 reps ) Every 2:30 you will perform 7 reps @ 80-82% of your 1 RM. 4 Rounds Metcon Metcon (Time) For Time: Performance 30/22 Cal Bike Erg 15 SDHP 95/65 30… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4×7 Strict Pull ups 4×12 Overhand Grip Bent over Barbell rows 4×12 Strict Ring Rows (Feet on a box) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 9… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5-5-3-3-1-1) 78-78-84-84-90-95% Metcon (Time) For Time: Performance 18-16-14-12-10-8-6-4-2 DB snatch 50/35 (half per arm) T2B Fitness Same scheme, less weight T2Rig, double sit ups, feet above hips

CrossFit OC3 – CrossFit Warm-up Metcon (Time) The Soul Crusher —————————————- 3 Rounds For Time: Performance 50/40 Cal Row 75 Wall balls 20/14 100 DU’s Fitness 40/30 Cal row 50 Wall balls 100 Singles

CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch (5×2) Looking for 2 heavy singles in a 30 second time span Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 8 Power Snatch 115/85 16 Box jump overs 24/20… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (10 – 8 – 6 – 4 – 2) ascending weight for each set Metcon Metcon (Time) Partner WOD: Performance 30/25 Cal bike/row (Each person will compete both) then… 60 Power cleans… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds For Time: Performance 25 Kb swings 55/35 75 Du’s (max 1 minute) 80 Ft OHWL with KB (40/40) (R/L) Fitness 20 KB swings 100 singles 80 Ft WL (w/KB) Run… Read more »

CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×3) All sets 75%+ Metcon (Time) For Time: Performance 100 Wall balls 20/14 50 T2B 100 Wall balls Fitness 75 Wall balls 35 T2B, T2Rig, double sit ups 75 Wall balls

CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Deadlift (5×3) All sets 75%+ Metcon (Time) For Time: 100 Wall balls 20/14 50 T2B 100 Wall balls Accessory Metcon (No Measure) 3 x 3 Rope Climbs 3 x 15 Back Extensions… Read more »