Workout of the Day

CrossFit OC3 – CrossFit Warm up Bench Press (21-18-15-12-9-6-3 ) Go up in weight each set, if possible Metcon (Time) Partner WOD: 3 Rounds for time: Performance 100/80 Cal bike (split however) 75 simultaneous DU’s 25 Syn Burpees Fitness 80/65… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Bi/Tri combo Bi- Will explain in more detail later Super set of hammer curls. You will do one full set through, rest and repeat 3x. Heavy (alt arms) hammer curls (10… Read more »

CrossFit OC3 – CrossFit Warm-up Front Squat (5-4-3-2-1-2-3-4-5) Front Squat 5-4-3-2-1-2-3-4-5 75-80-85-90-90%+ Same %’s back up Metcon (Time) Performance 80/65 Cal row 60 Wall balls 30/20 400M run 20 RMU Fitness 60/45 Cal row 50 Wall balls 300M run 40… Read more »

CrossFit OC3 – CrossFit Warm-up Clean and Jerk (15-12-9-6-3) Lift: Partner C&J (both partners do all reps) 15-12-9-6-3 (trade off however) 155/105 185/135 205/145 225/155 245/165 RX weights- anything else is fitness/scaled Metcon (AMRAP – Rounds and Reps) 9 minute… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (1 RM ) Bench press: 7 minutes to build to heavy single then… max reps (1 attempt at following weights, RX weights listed) 95/65 115/75 155/105 185/135 205/145 *** You go through the… Read more »

CrossFit OC3 – CrossFit Warm-up Front Squat (7-5-3-1) Front Squat EMOM: Minutes 1/2/3 7 reps @ 60-63% across minute 4 rest Minutes 5/6/7 5 reps @ 75-78% across minute 8 rest Minutes 9/10/11 3 reps @ 79-82% across minute 12… Read more »

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 12 minute clock: :30 hollow hold 30 body weight Russian twists 10 V-ups 15 plank crunches (15 per side, total 30) Metcon (AMRAP – Rounds and Reps) 18 minute… Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Friyay!!!!! WOD: 25 minute AMRAP: Performance 12 single arm devil press 50/35 200M run 12 DB box step overs 24/20 200M run Fitness Same shit. Have fun!!! Classes are 5/6am… Read more »

CrossFit OC3 – CrossFit Warm-up Bench Press (9-9-7-7-5-5) Go up each set Metcon (Time) WOD: 2 Rounds for time: Performance 800M run 30 Burpees to target 30 Wall balls 30/20 Fitness 600M run 25 25

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 5 Rounds; 1 rd, every 2:00 15 pull ups Max Squat cleans (go up in weight every round) 185/135 205/145 225/155 245/165 275/185 *** RX weight is above Metcon (Time) Performance… Read more »