Workout of the Day

CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Chest and Bi’s 4 Rounds: 9 Bench press 12 DB curls (per arm) slow/controlled After each set: Max set bicep curls Max push ups Metcon (Calories) 15 minute partner AMRAP Max cal… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) “Nail Gun” 6:00 to complete each segment. YOU CAN move onto the next session once you complete the other session. The time is just “added” on as you move…. Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (10 back squats ) Every 3 minutes for 4 rounds 10 back squats @ 70-74% (partner up, slow bike ride after) Metcon (Time) For Time: Performance 500M row 30 T2B 30 Hang DB… Read more »

CrossFit OC3 – CrossFit Warm-up Push Jerk (5×4) Metcon (Time) For time Performance 42-30-18 Thrusters 75/55 21-15-9 CTB pull ups 12-9-6 D-Ball OS 150/100 Fitness Same rep scheme less weight normal pull up scales light D-Ball

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) LIft: Accessory lifts: 4 rounds 25 Banded tricep pull downs 20 Barbell curls (slow, controlled) 25 bench dips (big chest) 10 Per arm (SA) DB curl (slow, seated) Metcon (Time) For… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (9 Rounds for time) 9×4:00 AMRAPS *Must complete following work in the 4:00, you can rest the remaining time in the 4:00 if you complete early Performance 20/15 Cal ski 60 Du’s 15 Power… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (5×5) Metcon (Time) 3 Rounds for time performance 30/22 Cal bike 20 Back squats 115/75 15 T2B Fitness 25/18 Cal bike 20 Back squats 15 GHDSU, Medball sit ups, T2Rig

CrossFit OC3 – CrossFit Warm-up TNT WOD (AMRAP – Rounds and Reps) 16 minute AMRAP 21 wall balls 20/14 14 Burpee bar hops 7 power cleans 135/95 fitness 21 wall balls 14 Burpees 7 Power cleans (moderate weight) 16:00-22:00 1… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 40 minute EMOM Performance 16/12 Cal bike 32 Air squats (stand your ass all the way up) 16/12 Cal row 8 Power snatch 115/85 Fitness 14/10 Cal bike 24 Air squats 14/10… Read more »

CrossFit OC3 – CrossFit Front Squat (9-9-7-7-5-5) Front Squat 9-9-7-7-5-5 9s 65% 7s 70% 5s 75 and 78% Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP Performance 21 Burpee DB hops 42 DB snatch 50/35 15 30 9 18… Read more »