CrossFit OC3 – CrossFit Warm-up Weightlifting Warm up 1 snatch + 2 OHS (1 complex ) Max load Metcon (Time) WOD- Performance Row 1,000M 35 KB swings 70/55 35 Box jumps 24/20 28 28 21 21 Row 500M Fitness Same… Read more »
Colin Cartee
OC3 COACH UPDATE: LAYNE PALM
Layne Palm comes to us from Winnebago, IL as a Palmer College of Chiropractic student, multi-sport athlete and CrossFit believer. We are so excited to have him on staff to help further the passion and drive of our dedicated members!… Read more »
05/13/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance (Heavy singles ) Metcon Metcon (Time) WOD- Performance Run or row 200M/250 12 Snatches 95/65 12 Thrusters 95/65 Run or row 200M/250 12 12 Run or row 200M/250 12 12 Run or… Read more »
05/12/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Thursday- Warm up EMOM- 12 minutes 1. 10 Ball OS 50/35 2. 10 T2B WOD- 10 Minute AMRAP- 10 KB snatches 70/55 (5/5 per arm) 30 Double unders… Read more »
05/11/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Wednesday- Mobility/stretching WOD- “Changing weight sucks” Row 800M 35 Wall balls 20/14 25 Deadlifts 225/155 15 power cleans 135/85 Run 800M 35 25 15 Run 800M Fitness Row 400M 25 25 15… Read more »
05/10/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 STO 115/75 6 CTB pull ups Fitness 12 STO 6 pull ups/asstited pull ups/ring rows
05/09/2016
CrossFit OC3 – CrossFit Warm-up Metcon Back Squat (5×2) Metcon Metcon (Time) WOD- 1-10 Performance Back squats 165/115 2 for 1 Burpee box jumps 24/20 Fitness Back squats Burpees
UnRecovery WOD
CrossFit OC3 – CrossFit Warm-up Weightlifting 2 Cleans + 1 Jerk (AHAP) Any Clean or Jerk is permitted Metcon Metcon (Time) Performance Run 400M 30 Pistols (15 per leg) 20 Power cleans 155/105 10 STO 155/105 Run 400M 30 Pistols… Read more »
OC3 COACH UPDATE: TAYLOR WILLIAMSON
Please help welcome our newest coach, Taylor Williamson (@t_will7). We are so lucky to have this dynamic individual on staff, all the way from Junction City, KS. She’s a retired volleyball player, aspiring baseball star (ask her about that one) and… Read more »
05/05/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner Row- 6K for time