Workout of the Day

CrossFit OC3 – CrossFit Warm-up Thruster (3 reps) EMOM 10 minutes Metcon (Time) 5 Rounds for time: performance 12 T2B 6 hang cleans 155/105 3 STO 155/105 Fitness 12 Medball sit ups/GHDSU/TAH 6 Hang cleans 3 STO

CrossFit OC3 – CrossFit Warm-up Riley (Time) For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012To learn more about Riley click here

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory after WOD: 4 Rounds: :45 Toes to rig (strict) :45 Russian twist with plates :45 Hollow hold :45 V-ups Metcon (AMRAP – Reps) 16 minute AMRAP: Max cal row. Every… Read more »

CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×8) 70%+ across Metcon (Time) 4 Rounds for time: Performance 400M run 12 power cleans 135/95 16 T2B Fitness 300M run 12 Power cleans 16 Medball sit ups, TAH, T2Rig

CrossFit OC3 – CrossFit Warm-up Bench Press (6 wide grip ) EMOM 10 minutes Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 9 OHS 95/65 6 Hang snatch 95/65 27 DU’s Fitness 9 back squats or Asst. OHS… Read more »

CrossFit OC3 – CrossFit Metcon (No Measure) Partner WOD 8:30am ONLY

CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: Bi/Tri (super set) Bi: 3×12 Standing alternating DB curls 3×12 Seated DB curls (same time) 3×10 chin ups Tri: 3×30 Banded pull downs (single arm) 3×15 Dual DB kick backs… Read more »

CrossFit OC3 – CrossFit Warm-up Deadlift (4×8) Deficit Deadlifts: standing on 45lb plate 4×8 (by feel) % should be higher than 70% across Metcon (AMRAP – Reps) 6×2:00 minute AMRAPS: Performance 18/13 Cal row Max rep: Burpee CTB pull ups… Read more »

CrossFit OC3 – CrossFit Warm-up Metcon (Time) “The Attitude” Performance 200 DU’s 100 Wall balls 20/14 50 Burpees to target 2 mile run 50 Burpees to target 100 Wall balls 200 DU’s Fitness 300 Singles 75 Wall balls 35 Burpees… Read more »

CrossFit OC3 – CrossFit Warm-up Snatch (1 rep max ) Metcon (2 Rounds for time) 36 C&J and 36 Snatches for time: (2 scores) ———————————————————— Performance 36 C&J 135/95 *** Every 2 minutes must perform 12 T2B Rest 1-2 minutes… Read more »