CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds for time- Run 400M 25 wall balls 20/14 10 power cleans 185/135 *** Time cap 25 minutes *** Fitness Run 300M 20 wall balls 10 power cleans Accessory
Colin Cartee
06/13/2017
CrossFit OC3 – CrossFit Warm-up Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Weightlifting Thruster (3 RM )
06/12/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 reps ) 8 minute EMOM Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP Performance 8 back squats 115/85 32 double unders Fitness 8 Back squats 56 single unders
06/08/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- 14 sit ups 14 ball slams 50/35 14 Goblet squats
How Jenn Z. Unexpectedly Got Healthy
Can you capture me looking like a badass? A question we cannot get enough of and probably one Jenn Zeglis never thought she’d ask. But, after having mastered her workouts and eating habits, this member of the OC3 family is… Read more »
06/05/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (1 RM ) Metcon Metcon (Time) Performance 60/50 cal row 30 hang snatch 95/65 30 SDHP 95/65 60/50 Cal row Fitness 50/40 cal row 25 25 50/40
06/07/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (5×3) Metcon Metcon (Time) 30/20/10 OHS Burpee bar hops Fitness 21-15-9 RX+ 115/75 RX 95/65 Fitness 75/55
06/06/2017
CrossFit OC3 – CrossFit Warm-up Metcon Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn more about… Read more »
06/09/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 400M 40 thrusters 75/55 40 KB swings 55/35 Run 800M 30 30 Run 1,000M 20 20 Fitness Run 200M 30 30 Run 400M 25 25 Run 800M or 400M 20… Read more »
06/01/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (10-8-6-4-2) Metcon Metcon (Time) 3 Rounds- Performance 68 DU’s 34 STO 95/65 17 FS 95/65 Fitness 75 singles 30 STO 15 FS