CrossFit OC3 – CrossFit Warm-up Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
Colin Cartee
07/06/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (2×3,3×2,4×1) 2×3 (2 sets of 3 reps) 3×2 (3 sets of 2 reps) 4×1 (4 sets of 1 rep) Metcon Metcon (Time) Performance 75/60 Cal row 30 HSPU 30 DL’s 185/135 30… Read more »
07/05/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 14 Wall balls 20/14 10 T2B 6 power snatches 115/85 Fitness 14 wall balls 15 sit ups/10 leg raises 6 snatches
Outside the Box: CrossFit + Triathlons
It’s time to get OUTSIDE THE BOX again! This is the story of two friends who agreed to swap sports! Allison Zurcher has a long history of running (triathlons, ironmans, marathons, half marathons) and Kim Lake has been a dedicated CrossFitter… Read more »
07/03/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Squat Clean (1 rep) 10 minute EMOM Metcon Metcon (Time) 3 Rounds FT Performance 75 DU’s 30/25 Cal row or 400M run 15 Squat cleans 135/95 Fitness 100 Singles 20 cal row/Run400M 5 squat… Read more »
06/30/2017
CrossFit OC3 – CrossFit Warm-up Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups
06/29/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×8) Metcon 2k Row (Time) Max Effort 2k Row
06/28/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) Metcon Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP- 6 power cleans 165/115 12 T2B 16 KB snatch 55/35 (8/8) Fitness 6 power cleans 20 sit ups 16 KB snatch
06/27/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 5 Rounds- 50 Du’s 10 Burpee box jumps overs 24/20 10 thrusters 115/75 Run 400M Fitness 4 Rounds- 75 singles 10 Burpee box jump overs/step overs 10 Thrusters Run 300M
Outside the Box: CrossFit + Cowboy Action Shooting
It’s time to get OUTSIDE THE BOX with Carty Allaman! What is your sport/activity/hobby? Cowboy action shooting. When did you get started in it? I’ve been involved in cowboy action shooting since 2008. What have you noticed since adding CrossFit… Read more »
