CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) on the 3:00 Minute Interval Performance 18 Push press 95/65 15 Box jumps 24/20 9 Ball slams 50/35 6 HSPU Fintess 18 push press 15… Read more »
Colin Cartee
04/04/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 Rep Max) Metcon Metcon (AMRAP – Reps) 3-6-9-12-15…. 15 Minute AMRAP Performance Squat cleans 115/75 CTB pull ups Burpees Fitness Squat clean pull ups/assisted pull ups/ring rows burpees
04/01/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift 3 rep max Metcon Metcon (Time) 5 Rounds FT- Performance 8 Shoulder to Overhead 8 T2B 8 Sumo Deadlift High Pull 8 OHWL steps (walk if there is room, otherwise in place) 24… Read more »
03/31/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) EMOM 16 minutes- 1. 15 KB swings (you pick weight) 2. 20 sit ups Fitness 1. 14/12 Cal row 2. 15 Wall Balls 20/14
OC3 MEMBER HOTSPOT: NICK WADLER
Nicholas Wadler is a firefighter, a husband and a father. And he is overweight. Which makes it tough to do his three favorite jobs. THE REALIZATION THAT SAVING LIVES STARTS WITH YOUR OWN As a member of Local F292… Read more »
03/30/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics 5 Strict Pull ups (5 EMOM 10 minutes ) Metcon Metcon (Time) Performance row 1,000M 3 Rounds- 20 Hang cleans 135/95 20 Burpee pull ups Run 1,000M Fitness row 800m 3 Rounds- 15 Hang… Read more »
03/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4×8) Metcon Metcon (Time) 3 Rounds 6 Ring muscle ups 12 back squats 185/125 18 box jumps 24/20 Fitness 10 ring dips/10 plate extensions/10 assisted ring dips 12 back squats 18 box… Read more »
03/28/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (2 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP- Performance 14 Pistols (alt legs) 7 hang snatch 115/75 Run 200M Fitness 14 assisted pistols/25 air squats 7 hang… Read more »
03/25/2016
CrossFit OC3 – CrossFit Metcon Warm-up CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12… Read more »
03/24/3016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (12-9-6-3) Metcon Metcon (Time) 4 Rounds: Performance 12 (10) Meter runs D&B=1 15 hang cleans 115/75 15 Bar hops O&B=1 Fitness 10 (10) meter runs D&B=1 12 hang cleans 12 bar hops… Read more »
