Workout of the Day

CrossFit OC3 – CrossFit Warm-up Front Squat (4×6 @ 71-74% (across) ) Metcon (Time) WOD: For time: Performance 100′ Walking lunge with KB 55/35 50/40 Cal row 25 tall box jumps 36/30 (2 45’s for 36) 50 pull ups 25… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Lift: EMOM 12 minutes: 5 heavy thrusters (unbroken) 30′ HSW or 10 HSPU Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 3.6.9.12.15… Performance Wall balls 20/14 hang cleans 125/85 *** 30… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 6 minutes max rep C&J (partner WOD) RX weight 155/105 (split reps however) G.I. Jane (Time) 100 Burpee pull ups for time

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30 Synchro Deadlifts (two bars) 185/125 30 Synchro Burpee bar hops 400M run 20 20 400M run 10 10 400M run Rest 5 minutes 10 Synchro thrusters 75/55 10 Synchro pull ups… Read more »

CrossFit OC3 – CrossFit Warm-up Snatch Balance (6×2) RX lift: Snatch balance 6×2 Scaled lift: 6×2 OHS or Power snatch Metcon (Time) 21/15/9/15/21 Performance KB swings 70/55 Burpee box jump overs Fitness Same, less weight, step over

CrossFit OC3 – CrossFit Warm-up Bench Press (4×12) Narrow Grip Metcon (AMRAP – Rounds and Reps) 20 minute clock Performance 1 mile run (timed) then… remaining time AMRAP: 9 pull ups 9 wall balls 30/20 Fitness 1200M run (timed) then…… Read more »

CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×8) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 8 T2B 32 DU’s 8 T2B 4 D-Balls OS 150/100 Fitness 8 TAH, T2Rig or GHDSU 40 Singles 8 4 D-Ball OS

CrossFit OC3 – CrossFit Warm-up Metcon (3 Rounds for time) Power of Three For time: 2000/1800M bike 30 C&J 155/105 into… 1000/850M row 30 Power cleans 155/105 into… 1000/850M Ski 30 Squat cleans 155/105 Fitness 1750/1500M bike 25 C&J into…… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 150/110 Cal ski (switch however, partner Bear hug D-Ball) 50 Syn thrusters 95/65 150/110 Cal row (part bear hug hold) 50 Syn Wall balls 30/20 150/110 Cal bike 50 Syn… Read more »

CrossFit OC3 – CrossFit Warm-up Power Clean (3 Heavy singles ) Every :90 for 6 rounds: 3 heavy power cleans (singles) Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP: (#1) Performance 8 C&J 125/85 (men use short bars) 16… Read more »