CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 8 Minute time cap: 5-4-3-2-1- This will be FOR TIME- RX weights males- 135/155/185/205/225 RX weights FM- 95/105/125/145/155 Metcon Metcon (Time) Performance 3 Rounds- 24/20 Cal row 24 box jumps 24/20 24… Read more »
Colin Cartee
08/09/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL WORK Kipping and Butterfly pull ups Metcon Metcon (Time) Performance Run 800M 30-20-10 Burpee Bar hops Deadlifts 205/145 Run 800M Fitness Run 800M 21-15-9 Burpee bar hops Deadlifts Run 800M
08/08/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (7-5-3-1-3-5-7) 75%-80%-85%-90% and back Metcon Metcon (Time) Performance 13 Clean and jerks 135/95 30 DU’s 11 30 9 30 7 30 5 30 3 30 1 Fitness 13 Clean and Jerks 50… Read more »
08/04/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (6×3) Metcon Metcon (Time) Performance 1,000M row buy in 10 rounds- 5 Power snatch 115/75 5 T2B Fitness 1,000M row buy in 10 rounds- 5 power snatch 5 leg raises/v-ups/ 10 sit… Read more »
08/03/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics HSPU or Reguar Push ups 8 minute EMOM: 6 HSPU or 12 Regular Push ups Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 14 Box jumps 24/20 14 KB swings 55/35… Read more »
08/02/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 4 Rounds for time 10 Burpee bar hops 10 Power Cleans 165/115 10 CTB pull ups Fitness 10 BBH 10 Power cleans 10 pull ups Weightlifting Deadlift (5×5)
08/01/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (1 Rep Max ) Metcon 364D (AMRAP – Rounds and Reps) HERO WOD- Memphis Police Officer Sean Bolton, 33 years old was shot and killed on August 1st, 2015. 22 Minute AMRAP- Run… Read more »
The Labor (and Delivery) of a CrossFit Mom
Your pregnancy has reached full term. It’s summer and very hot and humid out. You are ready to meet your baby, face to face, and you will try anything. Acupuncture, hot peppers, Nigerian tea made from the mother’s milk gods,… Read more »
07/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (10 Rep Max ) Metcon Metcon (Time) Performance 1,200M row 2 Rounds- 29 KB swings 70/55 29 Burpees 29 Wall balls 30/20 Run 1,200M Fitness 800M row Same, less weight 800M run
07/28/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (2 reps EMOM 10 minutes ) Metcon Metcon (Time) Performance 12 Squat cleans 115/75 3 Ring MU’s 10 SC’s 135/95 5 Ring MU’s 8 SC’s 155/105 7 Ring MU’s 6 SC’s 185/125… Read more »
