Workout of the Day

CrossFit OC3 – CrossFit Accessory Work 4 Rounds 15 Tricep Single arm kick backs 15 Dual DB curls 15 Tricep ext (bench, barbell overhead) (video) barbell curls (21s) Metcon (4 Rounds for time) 4 rounds each for time Performance 28/20… Read more »

CrossFit OC3 – CrossFit Bear Complex (EMOM 8 minutes- 1 complex ) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP Performance 3.6.9.12.15… Back Squats 115/75 30 DU’s Fitness… Read more »

CrossFit OC3 – CrossFit Split Jerk (Split Jerk Work up, you will have about 8 minutes) Metcon (Calories) 5×4:00 (no rest my friends) First 2:00 of the 4:00 AMRAP 15 KB swings 55/35 60′ Walking lunges 30/30 (with KB) Second… Read more »

CrossFit OC3 – CrossFit Back Squat (Back Squat: 15-9-5-3 65%-75%-80%-85% ) Metcon (Time) 4 Rounds For time: Performance 12 CTB pull ups 9 Thrusters 115/75 3 D-Ball OS 150/100 (might have to share) Fitness 12 Pull ups/RR/Jumping 9 Thursters 3… Read more »

CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Accessory: 4 Rounds: 10 Bench Press 10 Dual Arm Curls (dumbbells) 15 Push ups on DB’s (feet on bench) 21s with barbell (7/7/7) Metcon (Time) “Up Down” 7-14-21-28-21-14-7 Wall balls 30/20… Read more »

CrossFit OC3 – CrossFit Deadlift (Lift: Deadlift 6×3 @ 75-78% across ) Metcon (Time) WOD: Performance 100 Du’s then… 3 Rounds: 18 hang snatch 95/65 18 Box jumps 30/24 then… 100 Du’s Fitness 150 Singles then… 3 Rounds: 18 HS… Read more »

CrossFit OC3 – CrossFit Metcon (Time) Bring in 23′ 40 minute EMOM Performance 16/12 cal row 8 Hang squat cleans 145/100 16 T2B 16/12 Cal ski FItness 14/10 Cal row 8 Hang squat cleans 16 GHDSU, Medball/T2Rig 14/10 Cal ski

CrossFit OC3 – CrossFit Metcon (No Measure) 9am CLASS ONLY

CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Lift: Accessory: 75 Push ups 50 Bench press 75 barbell curls (slow) 50 Dual DB curls Metcon (Time) For Time: Performance 100 DU’s 25 Pull ups 25 Hang snatch 95/65 100… Read more »

CrossFit OC3 – CrossFit Deadlift (4×8 (60-65% across) ) Super set with Pendlay rows (4×8) Metcon (Calories) 10 Rounds E2MOM (20 minutes total) Start each 2 minute block with this 9 hang cleans 6 Front squats 3 Push jerk Rx… Read more »