CrossFit OC3 – CrossFit Warm-up Metcon TNT 3.0 (Time) 40 DB snatch 50/35 20/20 20 Burpees over DB (side hop) 60 DU’s/120 Singles 20 Burpees over DB 80 Wall balls 30/20/14 (your choice) 20 Burpees over DB 60 DU’s/120 Singles… Read more »
Colin Cartee
Total Nutrition Takeover: Jean Ruefer
At first, Jean, pioneer of our Low Impact class, was hesitant to publish her results from the 2017 Total Nutrition Takeover (TNT) but ultimately decided it was worth sharing. As someone with type II diabetes, weight control has always been… Read more »
01/19/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 4×4:00 minute AMRAPs- with a 1 minute rest between each AMRAPS 1&3- 4 minutes: 8 C&J 135/95 12 Box jump overs 24/20 AMRAPS 2&4 4 minutes: 14 DB snatch 50/35… Read more »
01/18/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×3) Metcon Metcon (4 Rounds for time) 4x500M rows- Trade off with partner (Each for time)
01/17/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP- 12 Hang Snatch 95/65 10 T2B 8 Burpee bar hops Fitness 10 hang snatch 10 K2E/Kraises/T2KB/T2Rig etc. 8 Burpee bar hops/step overs
01/16/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Sk: Split Jerk (Skill Work) Metcon Metcon (AMRAP – Rounds and Reps) 12minute AMRAP- Performance 25 Wall balls 20/14 10 STO 135/95 Fitness 20 Wall balls 10 STO
01/15/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (2 reps ) EMOM 8 minutes, not unbroken Metcon Metcon (Time) 4 Rounds for time- Performance 15 CTB 50 DU’s 5 Squat Cleans 185/135 Fitness 15 ring rows/assisted pull ups 75 Singles… Read more »
01/12/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds: Partner WOD Performance 40 Cal row (20/20) 20 Synchro Wall balls 30/20 10 D-Ball OS 150/100 (5/5) 40 Simultaneous DU’s (2 ropes) Fitness 30 Cal row (15/15) 20 Synchro WB’s… Read more »
01/10/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP- Performance 8 Down and Backs (10m runs) 12 Burpee bar hops 16 Front squats 95/65 Fitness 8 D&B 10 Burpee bar hops 12 Front Squats10m… Read more »
01/09/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Complex (EMOM 8 minutes) performance 1 Hang Clean + 2 FS+ 2 Jerks (split ideally) Fitness 1 HC+1FS+1jerk1 Complex each minute Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP – Performance 7… Read more »