Workout of the Day

CrossFit OC3 – CrossFit Accessory Work Metcon (No Measure) Accessory Work: 15 narrow Stance 3/4 reps (back squat) 8/8/8 narrow/Wide/Regular Stance Gob squats 10 GHD Raises Metcon (Time) 3 Rounds for time Performance 40/30 Cal row 20 T2B 10 D-ball… Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD (9AM ONLY CLASS, Open gym all day) 22 minute AMRAP 17 Syn Wall balls 20/14 15 Syn KB swings 55/35 13 Syn Burpees Clean and Jerk (1 RM… Read more »

CrossFit OC3 – CrossFit Metcon (Calories) 9AM ONLY CLASS Teams of 3 10×4:00 AMRAPS 10 Synchro Burpee box overs 24/20 10 Syn Front Squats 115/75 5 Syn C&J 115/75 remaining time in 4:00 Max cal Ski/Bike (2 people working at… Read more »

CrossFit OC3 – CrossFit Bench Press (10 rep max) then…. 3 Rounds: 15-20 reps bench dips 15 Dual DB curls (slow) 15 Single DB overhead Ext 15 Barbell curls Metcon (No Measure) 18 minute EMOM 16 T2B 16 KB swings… Read more »

CrossFit OC3 – CrossFit “GI Jane Shreds some Gnar and Bikes the Tour De France” (Time) For Time: Performance 250/200 Cal Bike 100 Burpee pull ups 250/200 Cal Ski Fitness Do less, many options. ASK YOUR COACH

CrossFit OC3 – CrossFit Deadlift (LIft: Deadlift 6-6-4-4-2-2 (work up in weight) ) (Deadstop at bottom, NO TouchNGo) Metcon (Time) For Time Performance 500/400M Row 35 Wall balls 30/20 35 Box jump overs 24/20 500/400M row 35 Box jump overs… Read more »

CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) Lift: Two Tabatas at ONCE. You will switch off movements. You will go from snatch to bike until both are done. 8 rounds of each. 8 Rounds of each (16 total rounds):… Read more »

CrossFit OC3 – CrossFit Bench Press (4×12) Bench press 4×12 Super Set (inbetween sets) Max Push ups Max Banded curls Metcon (Time) For time Performance 1000/800M ski buy in then.. 2 Rounds 10 Snatches 135/95 10 RMU 15 Burpee bar… Read more »

CrossFit OC3 – CrossFit Metcon (Time) Partner WOD; 500/400 Cal Bike **** Every time you switch the person getting off the machine must complete 10 Kb swings 55/35 10 Goblet Squats 55/35 Fitness 400/300 Cals

CrossFit OC3 – CrossFit Front Squat (Front Squat: EMOM 12 minutes mintes 1-3 7 reps @ 65% minute 4 rest minutes 5-7 5 [email protected] 70% minute 8 rest minutes 9-11 3 reps @ 75-80% ) Metcon (Time) For time 28… Read more »