CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (3 reps ) EMOM 8 minutes Metcon Metcon (Time) Performance 21-15-9 OHS 95/65 12-9-6 RMU/ring dips have them do 21-15-9 Fitness 21-15-9 OHS/FS/BS Assisted ring dips/DB box dips/plate ext. etc
Colin Cartee
OC3 Coach Update: Cole Jarrard & Miranda Edel
We are excited to announce our newest additions to Team OC3! We would like to officially welcome members Cole and Miranda as adjunct cOaCh3s, allowing us even more flexibility with our growing classes and changing needs. These two are not new… Read more »
06/23/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (AMRAP – Reps) Snatches – 7 minute AMRAP – Partner WOD RX+- 185/135 (squat) RX- 135/95 Fitness- 115/75 Metcon Metcon (Time) 10 rounds total- Partner WOD- Switch off rounds 12/10 cal row 8… Read more »
06/22/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) “Rest Day” RX+- Run 1 mile 100 Barbell thrusters 45/35 100 box jumps 24/20 100 KB swings 55/35 Run 1 mile RX Run 1,200 75 75 75 Run 1,200 Fitness Run 1,000… Read more »
06/21/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) Performance 8 minute AMRAP- 8 T2B 10 STO 115/75 Fitness 12 sit ups 10 STO Score is rounds and reps
06/20/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- 15 wall balls 30/20 45 DU’s Run 200M Fitness 15 Wall balls 75 Singles Run 200M 200=2 reps
OUTSIDE THE BOX: CROSSFIT + WAKEBOARDING
Who are you and what is your sport/activity/hobby? My name is Austin Jensen and wakeboarding is my thing! How and when did you get started in it? My dad grew up in watersports and got me on water skis when I… Read more »
06/19/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk Metcon Metcon (2 Rounds for time) WOD- “2 scores” Sprint WODS 25/20 Cal row 20 pull ups 15 burped box jumps 24/20 Rest 3 minutes Do it again.
06/16/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- 10 Burpee bar hops (facing) 15 Front Squats 95/65 Run 200M Metcon Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP- Run 200M 15 Front… Read more »
06/15/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×3) Metcon Metcon (Time) 10-8-6-4-2 Deadlift HSPU *** between each set must perform 15 box jumps RX+ 275/185 RX 225/155 Fitness 10-8-6-4-2 Deadlift 3-3-3-3-3 Wall walks *** 12 Box jumps between sets
