Dale from UR will be here Friday for the ALL DAY 10% off U-CREW deal and #OpenBar (free UR samples). He plans to be here by the 9am class and through #FNL so be sure to catch him!
UR SPECIAL: Get 10% Off on 3/25/16
Colin Cartee
3/23/2016
CrossFit OC3 – CrossFit Weightlifting 3 Rep Max push press Metcon Metcon (Time) Performance 1000M row 75 sit-ups 75 SDHP 75/55 Fitness 1000M row 3 rounds: 20 sit-ups 20 SDHP
03/22/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP Performance 400M run 10 Burpees 20 Wall balls 30/20 30 Double unders Fitness (2) 10 minute AMRAPS- 5 minute Rest 200M run 10 Burpees 20… Read more »
03/21/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (10 Minute EMOM- 2 reps ) Metcon Metcon (Time) 4 Rounds- Performance 20 Ball Slams 50/35 15 FS 135/95 10 STO 135/95 5 BMU Fitness 20 Ball Slams 15 FS 10 STO… Read more »
03/18/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (2 rep max) Metcon CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups
03/16/2016
CrossFit OC3 – CrossFit Warm-up Metcon TNT challenge WOD (Time) Performance 500M buy in 4 Rounds: 12 power cleans 115/75 12 Burpee bar hops 12 Front squats 115/75 Fitness 500M buy in 12 Power cleans/med ball cleans 12 Burpee bar… Read more »
03/15/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×5) Metcon Metcon (Time) 3 Rounds- Performance 15 STO 135/95 35 DU 15 KB swings 55/35 35 DU Fitness 12 STO 50 singles 12 KB swings 50 singles
03/14/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (7×2 80-85%+) Metcon Metcon (Time) Performance 400M run 21-15-9 Pull ups Deadlifts 185/125 Wall balls 20/14 400M run Fitness 400M run 15-12-9 Assisted pull ups/ring rows deadlifts wall balls 400M run
03/11/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 2 Full Snatches (2 Full Snatches) EMOM 10 Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.
03/10/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Row 750M 21 Russian KB swings 70/55 21 Squats W/ KB 18 18 15 15 12 12 9 9 Row 750M Fitness Row 500M 18 Russian KB swings 18 Squats with… Read more »
