CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (3×10) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- Performance 15/12 Cal row 15 KB swings 70/55 Fitness 12/10 15 KB swings
Colin Cartee
07/18/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 800M 50 WB’s 20/14 25 HC’s 135/95 50 Burpee box jump overs 24/20 25 HC’s 50 WB’s 20/14 Run 800M Fitness Run 800M 30 WB’s 15 HC’s 30 Burpee box… Read more »
Outside the Box: CrossFit + Baseball
With higher education costs on the inflation fast-track, high school sports have become more competitive and demanding. Parents and players are trying to earn scholarships to cover college tuition. One unique approach is Central High School’s first year head coach,… Read more »
07/17/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×3) 70-80% Metcon Metcon (Time) 3 Rounds- Performance 20 SDHP 95/65 20 Pull ups 20 pistols (10/10) Fitness 20 SDHP 75/55 20 assisted pull ups/ring rows 20 assisted pistols/30 air squats
07/14/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 12 OHS 115/75 6 RMU/8 BMU Run 200M Fitness 12 OHS/FS 10 Ring dips/box dips/plate extensions Run 200M
07/13/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (4×8) start around 60%- move up Metcon Metcon (Time) Performance 150 DU’s 42 KB swings 55/35 30 Box jump overs 24/20 32 KB swings 55/35 25 Box jumps overs 22 KB swings… Read more »
07/12/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics PU+CTB+BMU (EMOM 6) 5 Pull ups + 4 CTB + 3 BMUTry for unbroken Metcon Metcon (Time) “Anyone See Max?” Performance 500/400 Cal row for time Fitness 400/300 cal row for time *** Partners… Read more »
Outside the Box: CrossFit + Marathons
Cindy and Heather are getting OUTSIDE THE BOX by hitting the pavement running. Cindy was a runner first while Heather started her fitness journey with CrossFit, and neither had athletic backgrounds prior to pursuing their respective sports. They cannot imagine life… Read more »
07/11/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “I get knocked down, but I get up again” Performance Run 400M 15-12-9 DL’s 135/95 Burpee bar hops (facing) Run 800M 12-9-6 Backsquats 135/95 Burpee bar hops (facing) Run 1,000M 9-6-3 Thrusters… Read more »
07/10/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (6×1) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- Performance 15 wall balls 20/14 5 C&J 185/135 Fitness 12 Wall balls 4 C&