Hailing from around the world (South Africa), we’re pretty excited to make this addition to Team OC3!! Dustine is our new Low Impact coach and she’s already been at it for a few months now (we’ve just been tardy on… Read more »
Colin Cartee
07/10/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Core Work: 12 minute AMRAP: (not for reps, just to keep moving) :30 hollow hold :30 plank hold 10 Hanging leg raises 30 Fast crunches (Head to ceiling) Metcon (AMRAP… Read more »
07/09/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (7/7/7 (N/R/W)) RX weight: 135/95 *** 21 reps of bench per round. This will ADD up quickly. Most people will need to scale. 1 person will complete all 21 reps, before switching to… Read more »
07/08/2020
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×7) Work up Metcon (Time) For time: Performance 30 DL’s 185/135 30 Burpee bar hops 30 T2B 600M run 30 T2B 30 Burpee bar hops 30 DL’s Fitness 25 25 25 400M run… Read more »
07/07/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4 Rounds: 10 Bicep curls (alt arms) 15 Seating bent over DB rows 20 Banded curls Metcon (Time) 10 Rounds: (for time) Performance 25/18 Cal row/Bike 50 DU’s Fitness 20/15 Cal… Read more »
07/06/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (2 Heavy C&J ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP performance 5 C&J 135/95 7 Box jumps 36/30 (45+25lb plate) 9 Front Squats 135/95 Fitness 5… Read more »
07/03/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (12-9-6-3) 12-9-6-3 Front Squat 70-75-80-85%+ Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 9 hang cleans 155/105 9 Burpee pull ups (wrist height) 200M run with KB 55/35 Fitness 7 hang… Read more »
07/02/2020
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5 DL’s ) EMOM 8 minutes 75-81% across Metcon (Time) 3 rounds: Performance 20 T2B 20 Box jumps 24/20 20 DB snatch 50/35 Fitness 20 20 20 Accessory Metcon (No Measure) accumulate… Read more »
07/01/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 400M run 15 Burpee bar hops 12 Clusters 135/95 (squat clean thruster) 800M run 15 12 1000M run 15 12 1200M run 15 12 Fitness 200M run 12 9 400M run 12… Read more »
06/30/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner Bench Press NFT 50-40-30-20-10 Split reps however 135/95 155/105 185/135 205/145 225/155 Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 30/22 Cal row/bike 30 Wall balls 30/20 15 15 Fitness… Read more »