Workout of the Day

CrossFit OC3 – CrossFit Metcon (Time) 40 minute EMOM Performance 200M run 16/12 Cal ski 8 Burpee pull ups (fingertip height is RX) 4 Heavy C&J 205/145 RX Fitness less running less skiing (about :40 worth) 8 Burpees to target… Read more »

CrossFit OC3 – CrossFit Front Squat (4×6) 4×6 (no % get heavy) somewhere around 80% should be a good goal Metcon (AMRAP – Rounds and Reps) 2x 6 min AMRAP (rest 2 min b/t) Performance 9-7-5 Squat snatches 135/95 BMU… Read more »

CrossFit OC3 – CrossFit Metcon (Time) Friday 4 mile run *** every 5 min do 25 Burpees Fitness Do less

CrossFit OC3 – CrossFit Push Press (9-9-7-7–5-5) Metcon (Time) WOD: for time 30/22 cal row 30 thrusters 95/65 30 box jumps 24/20 (rest 1 min) ——————————- 30/22 cal row 20 thrusters 115/75 30 box jumps 24/20 (rest 1 min) ——————————-… Read more »

CrossFit OC3 – CrossFit Bench Press (5×5) 5×5 80%+ Between sets I want Dual DB curls directly into dual db hammer curls (max reps) Metcon (Time) WOD: for time 80/60 cal bike 60 T2B 40 DB snatch 50/35 20 C&J… Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Tuesday 07/09 30 minute AMRAP 300M run 12 Burpee box overs 24/20 24 wall balls 30/20 Fitness 200M run 10 20

CrossFit OC3 – CrossFit Back Squat (8 reps ) 8 min EMOM Metcon (AMRAP – Rounds and Reps) WOD 12 minute AMRAP 6 BMU 40 DU’s 12 hang snatch 95/65 Fitness 6 pull ups (strict ish) or CTB pull ups… Read more »

CrossFit OC3 – CrossFit EMOM 8 min 3 Power snatches 15 minute AMRAP 100/80 Cal bike then… AMRAP 3.6.9.12.15… Hang snatches 95/65 Pull ups Fitness 80/60 Cal bike then… AMRAP 7 Hang snatch 7 Ring rows

CrossFit OC3 – CrossFit 8 AM only 5K from hell

CrossFit OC3 – CrossFit Accessory work 3 rounds 12-15 DB bench press 12-15 Dual DB curls 12-15 DB pec flys (standing) 12-15 Bent over barbell curls 3 rounds for time 30/22 Cal row 15 Deadlifts 225/155 15 Burpee bar hops… Read more »