CrossFit OC3 – CrossFit Warm-up Weightlifting 1 Clean + 2 Jerks (EMOM 10 min) EMOM 10 Metcon Metcon (Time) 30-20-10 Performance Cal Row Power Cleans Box jumps 30/24 Fitness Cal Row Power Cleans Step ups
Colin Cartee
OC3 COACH UPDATE: ROB EDEL
Our members have done a such a great job of keeping us busy that we are excited to announce our newest coach! Introducing Rob Edel as the newest member of your OC3 coaching staff. He started this morning with our… Read more »
02/05/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 10 minutes (EMOM 10 min) 3 Squat Cleans (Unbroken) Metcon Metcon (Time) 6,000 M row Male/Male Partners 5,000 M row Female/Female partners Male/Female partners, you choose
02/04/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (6×1) Metcon Metcon (Time) 3 Rounds: Performance 20 HR push ups 20 KB swings 55/35 20 Push jerks 115/75 Fitness 20 Push ups 20 KB swings 20 Push jerks
02/03/2016
CrossFit OC3 – CrossFit Warm-up Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#
OC3 MEMBER HOTSPOT: MATT ERICKSON
Tacos are a universal motivator. And that fact is universally acceptable. So the fact that Matt Erickson loves tacos could only mean that he is a motivated CrossFitter. FACTS AND FAVORITES: Weight: 270 (starting); 252 (current); below 240 (goal) Movie:… Read more »
2/02/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-3-2-2-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Performance 12 FS 155/105 35 Double unders Fitness 12 FS :35 second DU, 60 singles
1/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Pull (EMOM 10- 2 snatch pulls ) Metcon Metcon (Time) 4 Rounds- Performance 12 runs D&B=1 9 hang cleans 12 thrusters * barbell at 95lbs Fitness 10 runs D&B=1 9 hang cleans 12… Read more »
1/28/2106
CrossFit OC3 – CrossFit Warm-up Gymnastics Bar Muscle-ups (Skill- Or Ring) Metcon Metcon (No Measure) EMOM 18 Minutes Performance 1. 13/11 Cal row 2. 14 Hang KB snatch 7/7 55/35 fitness 1. Less Cals 2. Lighter KB
1/27/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3×10) Metcon