CrossFit OC3 – CrossFit Warm-up Weightlifting p x: Bench Press (10 rep max ) Metcon (Time) 4 Rounds for time: Performance 18 Pull ups 12 Burpees 6 Thrusters 135/95 Fitness 15 Pull ups/asst. Pull ups/ring rows 10 Burpees 5 Thrusters
Colin Cartee
Member Spotlight: Derek Fiscus
PAIN, PAIN GO AWAY When a kidney stone sent him to the ER and sciatic nerve pain landed him at the chiropractor, an overweight Derek Fiscus understood he had received not one but two wake-up calls.
Derek’s Fancy Fish Recipe
If you are looking to change things up in the kitchen, member Derek Fiscus has a great recipe that is easy to prepare, doesn’t leave a mess and tastes out of this world! Since he’s a professional (read about him here),… Read more »
04/16/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting 5×5: Sumo Deadlift (5×5) Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
04/13/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD- Performance 30- D-Ball OS 150/100 (total) 40- STO 135/95- (total) 50- Hang cleans 135/95 (total) 60- Synchro Wall balls (20/14) both will need a WB 70- pull ups (total) 80- Box… Read more »
04/12/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) Performance Run 400M 24 Alt DB snatch 50/35 12 T2B 48 DU’s Run 200M 24 12 48 Run 200 24 12 48 Run 400M Fitness Run 300M (Rock valley Drive way)… Read more »
04/11/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (8×2) Metcon Metcon (Time) Performance 2 Rounds for time: 50/40 Cal row 30 Wall balls 30/20 15 Kb swings 70/55 Fitness 2 Rounds: 40/30 Cal row 25 Wall balls 15 Kb swings
04/10/2018
CrossFit OC3 – CrossFit Warm-up Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in… Read more »
04/09/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (Weight) Max Weight- 1 Hang clean+ 1 Squat clean+ 1 FS+1 Jerk Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- Performance 5 squat clean and jerks 155/105 15 Pull ups Fitness… Read more »
04/06/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (13-11-9-7) Back squat- % work 13-11-9-7 Rx- 68-72-75-78% Fitness- 60-63-66-69% Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- 15/12 cal row 15 Heavy KB swings 70/55 Fitness 12/10 Cal row… Read more »