Workout of the Day

CrossFit OC3 – CrossFit Warm-up Deadlift (5-4-3-2-1) Work up Metcon (Time) 20 minute AMRAP Just a mover… 1000M Bike 50 DU’s (75 Singles) 25 Air squats

CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 3 Rounds: 30/22 Cal ski/Row (They can finish and SWITCH whenever they want) 30 D-Ball OS 150/100 (trade off however) 2 Rounds: 40/40 Cal ski/Row (again finish however) (ladies 30/30)… Read more »

CrossFit OC3 – CrossFit Warm-up Skill Work Skill Session EMOM 8 minutes (ideas below) 5 RMU Or (5-7 BMU) 50′ HSW 5-8 Ring dips 2 Wall walks Etc etc etc. Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP Performance… Read more »

CrossFit OC3 – CrossFit Warm-up Bear Complex (EMOM 10 minutes (1 complex)) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 21-18-15-12-9 Performance Front Squats 135/95 Burpee bar hops Fitness 18-15-12-9-6 Front squats BBH

CrossFit OC3 – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box… Read more »

CrossFit OC3 – CrossFit Warm-up Power Clean (6×4) *RX/performance is unbroken reps Metcon (No Measure) EMOM 20 minutes Performance 1. 18/13 Cal Bike 2. 25 Air squats (stand all the way up, squat all the way down) Fitness do less

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work (back) (after WOD) 3×10 Strict Ring rows (feet on box) 3×12 Single arm DB rows (knee on incline bench) 12 per arm 3×10 Bent over barbell rows (heavy) Metcon… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD: 7×4:00 AMRAPS (start where you left off each AMRAP) 1 minute rest b/t AMRAPS Performance 10 Squat Snatch 205/145 (Split however) 15 Syn T2B 20 Syn Wall… Read more »

CrossFit OC3 – CrossFit Warm-up Power Clean (5 reps (unbroken)) EMOM 8 minutes Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time) For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9… Read more »

CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4×20) 10 per leg Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 20 KB swings 55/35 15/11 Cal row or bike 10 Burpees Fitness Same thing