If you’ve ever felt so passionately about something that you drove 17 hours — at 20 years old — BY YOURSELF, then you can relate to Brandon Doble (dobe-lay). And tomorrow marks the day his new dream begins! Brandon is… Read more »
CrossFit OC3 – CrossFit Warm-up Weightlifting 7 min EMOM 3 Front Squats at 75% Metcon Metcon (Time) Performance 56 Cal row 56 pull ups 56 power cleans 115/75 56 push ups Fitness 5 Rounds- 10 cal row 10 pull ups/assisted… Read more »
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (Max Weight) 1 Full snatch+1 below the knee snatch+1 Hang snatch Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP- Performance Run 200M (worth 2 reps 1=100M 2=200M) 12 Power snatches… Read more »
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Today, is a good day to be tall” 20 minute EMOM- 1. 15/13 Cal row 2. 15 Wall Balls 20/14 Fitness 1. 12/10 cal row 2. 10 wall balls or ball squats
CrossFit OC3 – CrossFit Warm-up Gymnastics Skill Work (EMOM 10 minutes) EMOM 10 minutes- 10 HSPU or 25 FT HSW or 15 push ups Advanced- 4 Ring muscle ups Metcon Metcon (Time) Performance Run 800M 24 KB swings 70/55 24… Read more »
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (AMRAP – Rounds and Reps) 22 Minute Clock: 22 Minute non-stop clock- 14 minute AMRAP- 3.6.9.12…. Clean and Jerk 155/105 Burpee bar hops Fitness Clean and jerk Burpees Directly into 8 minutes Find… Read more »
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×2- 1 second pause at bottom ) 78-80-82-84-86% Metcon Metcon (Time) Performance 3 Rounds- 20 CTB pull ups 20 Back squats 135/95 60 double unders Fitness 20 pull ups/assisted pull ups 20… Read more »
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (3 RM) Metcon Metcon (Time) Performance 40/30 Cal Assault bike 15-12-9-6-3 STO 95/65 KB swings 70/55 Row 500M Fitness 30/25 Cal assault bike 15-12-9-6-3 STO KB swings Row 300M
“Educate. Entertain. Inspire.” We bring you another experienced and knowledgeable CrossFit Level 2 coach whose love for taco pizza is nearly as strong as his love for CrossFit. We are so excited to have Brent DeCastecker and his expertise on… Read more »
CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL WORK T2B Option 8 minute EMOM- 8 T2B Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP- Performance Run 200M 10 PC’s 135/95 30 DU’s Fitness Run 200M 10 PC’s 60 single… Read more »
