Workout of the Day

CrossFit OC3 – CrossFit Warm-up Deadlift (9-7-5-3) No %, go by feel Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 3.6.9.12.15… Performance Wall balls 30/20 T2B *25 Du’s after each round Fitness Wall balls T2Rig or GHDSU 40 SIngles

CrossFit OC3 – CrossFit Metcon (Time) 8:00 AM ONLY.

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 5 Power cleans 205/145 10 T2B 15 Box jumps 24/20 then… 16:00-22:00 Find your 1 rep max clean Fitness 5 PC’s (moderate weight) 10 GHDSU,… Read more »

CrossFit OC3 – CrossFit Warm-up Push Jerk (5×5) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP performance 100′ OH WL 50/50 55/35 (KB) 15 Thrusters 75/55 Fitness 100′ Walking lunge 12 Thrusters *** do Not DROP BARSOH WL =… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Core Work: 12:00 10 Straight leg hanging leg raises 10 Single leg V-ups 10 KB side crunch (per side) 10 (per side) hanging side crunch Metcon (Time) Little Cardio Performance 6000/5000M bike 3000/2500M… Read more »

CrossFit OC3 – CrossFit Warm up Overhead Squat (10 rep max ) CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65#… Read more »

CrossFit OC3 – CrossFit Accessory Metcon (Time) Lift: Arms (after WOD) 4 Rounds: 15 Slow BB curls 15 bench/box dips 10 alt arm DB curls (slow, pause at top) 10 Dual DB tricep kick backs then… 2 max sets banded… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory arms: Dual DB kick backs into.. Dual DB overhead tricep ext 10 Reps per arm alt hammer curls 10 reps per arm seated regular DB curls (alternate arms) finisher: Max… Read more »

CrossFit OC3 – CrossFit Warm-up Overhead Squat (6×3) Metcon (Time) For Time: Performance 100/70 Cal ski then… 3 Rounds 15 Box jumps 30/24 15 Power snatch 95/65 Fitness 80/55 Cal ski then… 3 Rounds 12 Box jumps/step ups 12 Power… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (4×11) 68-72% across Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups