CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD- Part 1 21-15-9 Partner DL’s- 365/255 Synchro TTB (same bar) Straight into- *change own weight Part 2 21-15-9 C&J 185/135 Synchro Burpee bar hops Fitness Same stuff less weight on DL…. Read more »
Colin Cartee
06/12/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4 reps ) EMOM 7 minutes Metcon (AMRAP – Reps) 4×3:00 minute AMRAPS with a 1 minute rest between- start over each time 30/24 Cal row 15 Wall balls 30/20 remaining time-… Read more »
06/11/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting 7-6-5- Clean and Jerks (7-6-5) Max weight unbroken reps- No breaks or pausing Fitness 5-5-5 Can drop :10 seconds per rep Metcon (Time) Performance 20 Power cleans 135/95 20 Front Squats 135/95 20 CTB… Read more »
06/08/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (5×3) Metcon (Time) 2 Rounds For Time: ————————— Performance 40 /30 Cal row 40 OHS 95/65 40 Box jumps 24/20 Fitness 30/25 30 FS or Ligher OHS 30 step ups/lower box
06/06/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Triple 3 3K row 300 DU’s Run 3 miles Fitness 2K row 200 Singles 2 Mile run Fitness #2 1K row 100 Singles 1 Mile run
06/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (4 reps ) Metcon (Time) Performance 30 DB snatch 55/35 (alt) 15/15 20 Pull ups 30 Wall balls 30/20 20 Pull ups 30 DB snatch 20 Pull ups 30 Wall balls Fitness… Read more »
06/04/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-2-1-2-3) 78-83-88% Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Performance Run 200M 11 Thrusters 115/85 Fitness Run 200M 11 Thrusters200M run = 2 reps 100M = 1 rep
06/01/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD- Performance 50 Wall balls 30/20 (partner hangs from Pull up bar) 50 C&J 135/95 50 Burpee box overs 24/20 800M run with a KB 55/35 (each person has KB) 50 Burpee… Read more »
05/31/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (EMOM 8 minutes ) 2 Power Snatch + 2 Hang Power snatch Metcon (Time) 3 Rounds for time: Performance 20 KB swings 55/35 10 KB thrusters (20 total-10 per arm) 100 Ft… Read more »
COACH UPDATE: DYLAN TIMMONS
Let’s welcome Coach Dylan to the growing OC3 family! He’s been prepped and primed and has already taken on a couple of classes but officially starts on June 4th! Originally from Des Moines, he grew up playing baseball, football and some hockey… Read more »