CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (5-4-3-2-1) Metcon Metcon (Time) Performance 30-20-10 Cal row Pull ups Thrusters 95/65 Fitness 25-15-10 Cal row Assisted pull ups/ring rows Thrusters
Colin Cartee
Meet Danielle, Nutrition Coach
Meet Danielle Beaudreault from CrossFit Lake Effect! She just arrived in the Quad Cities today to begin team training. She’s also here to coach our Total Nutrition Takeover (TNT) participants during the 7-week health challenge. She’ll be located onsite which makes her accessible…. Read more »
01/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Snatch (2 reps ) EMOM 8 minutes Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 12 OHS 95/65 10 Push ups 8 CTB pull ups Fitness 10 OHS 8 push… Read more »
01/04/2018
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 30 DB Snatch 50/35 15/15 60 DU’s 30 DB snatch 60 DU’s 120 Wall balls 20/14 60 DU’s 30 DB snatch 60 DU’s 30 DB snatch Fitness 20 DB Snatch 10/10… Read more »
01/03/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 rep max ) Metcon (Time) “Attack of the B’s” Performance 35 Back squats 155/105 25 Burpee box jump overs 24/20 35 25 Fitness 30 15 30 15
01/02/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (6×4) Metcon Metcon (Time) 4 Rounds for time: Performance 10 Push Jerk 115/75 15 T2B 10 SDHP Fitness 10 15 T2Rig Or T2Kb 10
OC3 Coach Update: Gio Colón & Adara Griffin
They’ve been hanging out with us for a while now but we’d like to officially welcome members Gio and Adara as cOaCh3s! Gio originally hails from Georgia and became a Quad Citizen in 2015 when he started his career as an Air Force recruiter. He normally… Read more »
12/28/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×4) Metcon Metcon (AMRAP – Rounds and Reps) 3×3 minute AMRAPs- 1 minute rest between AMRAPS- Score is total # of rounds and reps completed. You will start the AMRAP OVER each… Read more »
12/27/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP- Performance 12 DB OHS 50/35 (6/6) 8 CTB pull ups 4 Power cleans 165/115 Fitness 12 OHS or DB OHS lighter weight 8 Pull ups… Read more »
12/26/2017
CrossFit OC3 – CrossFit Warm-up Metcon 10k Row (Time) Max Effort 10k Row
