Workout of the Day

CrossFit OC3 – CrossFit Warm-up Metcon (10 Rounds for time) 10 Rounds each for time: Performance 15/12 Cal row 15 CTB 15 Thrusters 95/65 Rest 1 minute *** Score is average of all 10 rounds Fitness 13/10 Cal row 13… Read more »

CrossFit OC3 – CrossFit Warm-up Super set 4 Sets: 12 bench press 12 Barbell rows (under and over grip) 10 DB rows (incline bench) (singe arm) Metcon (AMRAP – Rounds and Reps) WOD: 18 minute AMRAP: Performance 18 DB snatch… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (5×8) Back Squat: 5×8 75-80% (across) Metcon (Time) 5 Rounds for time: Performance 20 Wall balls 30/20 10 Power snatch 115/75 Fitness 18 Wall balls 9 Power snatch

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 10×3:00 AMRAPS (1 min rest b/t each AMRAP) 15/10 Cal row 5 C&J 185/135 Remaining time: Max rep wall balls 30/20 Fitness 12/8 Cal row 4 C&J If you cannot get… Read more »

CrossFit OC3 – CrossFit Warm-up Bench/Ring PU Bench/Ring push up Super set 5 Rounds: 5 bench press AHAP 7-10 Slow Ring dip push ups Metcon (Time) For time: Performance 300/250M row 150 DU’s 300/250M row 30 Box step overs (dual… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (5-4-3-2-1) Lift: (Deadlift) Standing on 45lb plates 5-4-3-2-1 (all working sets, AHAP) Metcon (Time) 5 Rounds: Performance 10 Deadlifts 275/185 20 T2B Fitness 10 Deads (moderate to heavy) 20 GHDSU, Medball sit ups, TAH

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD: 28 minute AMRAP Performance athlete 1: 18/13 Cal bike athlete 2: 5 Squat Snatches 155/105 (switch, both athletes complete bike/SS before moving on) Then… Come together 15… Read more »

CrossFit OC3 – CrossFit Warm-up TNT lift!!! (1 rep max ) Complex of: 1 Clean + 1 Hang clean + 2 Front squats Metcon Metcon (AMRAP – Rounds and Reps) TNT WOD!!!!! Yes, we are switching it up and doing… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (4×8) Super set 4×8 bench press 4×10 tricep kick backs (no swinging) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 14 KB swings 55/35 100′ WL with KB (50/50) Tape this… Read more »

CrossFit OC3 – CrossFit Warm-up Squat Snatch (1 RM) Metcon (Time) 4 Rounds for time Performance 12 Burpee box overs 30/24 9 BMU 3 Squat snatch 185/135 Fitness 10 Burpee box over Ring dips/asst. BMU/CTB *(Whatever skill they want) 3… Read more »