Workout of the Day

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) WOD first: 13 minute AMRAP Performance 30 DU’s 15 KB swings 55/35 Fitness 50 single ladies 15 Swings still Metcon (No Measure) Circuit lift: (NFT, but don’t be slow… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (6×3) Lift: 6×3 Deadlift 72-80% across Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP Performance 15 KB swings 70/55 15 Box step overs 24/20 (with KB) 15/11 Cal ski fitness 15 KB swings… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 4×12 Barbell strict press (seated, barbell at bench press height) They will be facing the rig while they do this 4×10 DB shoulder raises (dual) 4×10 DB (Single arm)… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Wednesday 09/22 For time: Performance 400M run 40 Wall balls 20/14 800M run 60 Wall balls 20/14 1200M run 80 Wall balls 20/14 1600M run 100 Wall balls Fitness 300M run 30 wall… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (20 rep max ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 1 bear complex 135/95 50 DU’s 2 BC 50 3 BC 50 etc…. Until 15 minutes it up Fitness… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (20 rep max ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 1 bear complex 135/95 40 Drag rope 2 BC 40 3 BC 40 etc…. Until 15 minutes it up Session… Read more »

CrossFit OC3 – CrossFit Warm-up Power Snatch (:30 on/:30 off ) 8 Rounds: :30on/:30off Power snatches (Rx weight 165/115) Metcon (Time) For time: 30-50 Power snatch 75/55 Burpees Fitness 20-40 Power snatch BurpeesDO NOT drop bars from overhead

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP Performance 200M run 20 Kb swings 55/35 40 DU’s 400M run 40 KB swings 55/35 80 DU’s Fitness 200M run 20 KB swings 60 Singles 300M… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (7 rep max ) Metcon (AMRAP – Rounds and Reps) 2×6:00 AMRAPS (1 min rest b/t) Performance 6:00 AMRAP 12 Thrusters 95/65 12 CTB pull ups Rest 1 min 6:00 AMRAP 6 Thrusters 155/105… Read more »

CrossFit OC3 – CrossFit Warm-up Snatch Complex LIft: EMOM 8 minutes RX: 1 Hang Snatch + 1 Below knee Snatch + 1 full snatch (all are squat) Fitness: 1 Hang snatch + 1 below knee + 2 OHS Metcon (Time)… Read more »