Workout of the Day

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Bench press: Max reps (4 sets) RX weights: 115/75 135/95 155/105 185/135 Between sets: :30 of alt DB curls (hold 1 DB in curl position, while other is doing a curl) :30 of… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) LONE FUCKING WOLF 5K run With a KB (RX 55/35) *** They will need to do 3 workouts during this 5K and there will be a designated area for the workouts. I will… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Back work: 4 rounds: 12 Barbell bodyweight rows (set up on rack like bench press height) 12 Dual DB rows (seated on a box) 10 BB rows overhand grip 10 BB rows underhand… Read more »

CrossFit OC3 – CrossFit Warm-up Power Snatch Lift: Every :90 for 6 Rounds 2 Power snatch + 2 Squat Snatch + 2 OHS (all UNBROKEN) Fitness Option: 3 Power snatch + 3 OHS Metcon (Time) For Time: Performance 40 back… Read more »

CrossFit OC3 – CrossFit Warm up Deadlift (7-7-5-5-3-3) Metcon (No Measure) EMOM 20 minutes Performance 18/13 Cal row 16 Heavy DB snatch 70/50 (8/8) Fitness 15/11 Cal row 16 DB snatch

CrossFit OC3 – CrossFit Warm-up Hang Clean (5 reps ) Metcon (Time) 4 Rounds for time Performance 600M run 30 Thrusters 75/55 Fitness 400M run 25 Thrusters

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Tricep/Delt Work 4 Rounds: 12-15 Narrow Grip push ups 10-10-10 (lateral Delt Raises) (3 Different weights) 25 Banded tricep ext 15 reps dual DB rows (chest supported on incline bench) Metcon (AMRAP… Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (40 reps ) Back Squat: 10 minutes to get 40 reps in @ 73-77% Sets and Reps totally up to them. But minimum of 5. CrossFit Games Open 11.1 and 14.1 (AMRAP –… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Back work: 4 Rounds: 7-10 Strict pull ups 10 Dual DB rows (seated) 10 Pendlay rows (barbell) Metcon (AMRAP – Rounds and Reps) HERO WOD “WHITING” 19 minute AMRAP 1 mile run then….. Read more »

CrossFit OC3 – CrossFit Warm-up Back Squat (4 reps ) 72-76% across (10 minute EMOM) Metcon (Time) For time Performance 60/45 Cal bike 45 Wall balls 30/20 15 Power snatch 135/95 Fitness 50/35 Cal bike 35 Wall balls 15 Power… Read more »