CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 1,200M run 50 Wall balls 20/14 30 Box jumps 30/24 800M run 40 WB’s 20 Box Jump’s 400M Run 30 WB’s 10 Box Jump’s Fitness 800M run 30 30 400M 20… Read more »
Colin Cartee
04/13/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (EMOM 8 minutes ) Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP- 10 DL’s 275/185 35 DU’s Fitness 10 DL’s 50 singles Metcon Metcon (AMRAP – Rounds and Reps) 6… Read more »
04/12/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Muscle-ups (SKill Work ) Metcon Metcon (Time) Creative destruction 65 Cal row 35 CTB 65 Burpee bar hops 35 Thrusters 95/65 65 Cal row Fitness 50 cal row 25 assisted/regular pull ups 50 Burpee… Read more »
04/11/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3×12) 70% Metcon Metcon (AMRAP – Reps) Performance 9 minute AMRAP- 3.6.9.12… HSPU’s Hang cleans 165/115 Fitness Push ups (double reps) hang cleans reps stay same
04/10/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting 2 hang snatch + 2 OHS Max weight Metcon Metcon (Time) Performance 3 Rounds for time- 15 Power snatch 95/65 15 box jump overs 24/20 Run 400M
04/07/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (1 Rep Max ) Metcon Metcon (Time) Partner WOD 8 Rounds each- 15/12 Cal row 8 Front squats 135/95 8 pull ups Fitness 8 Rounds each 12/10 Cal row 8 front squats… Read more »
04/06/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (6×1) Metcon Metcon (AMRAP – Reps) 12 minute AMRAP Performance 100 double unders 15 clean and jerks 135/95 75 DU 12 C&J 155/105 50 DU 9 C&J 185/135 25 DU Max… Read more »
04/05/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Handstand Walk (Skill Work ) Metcon Metcon (Time) Row 500M 50 Sit ups 50 air squats Row 400M 40 40 Row 300M 30 30 Row 200M 20 20 Row 100M 10 10
04/04/2017
CrossFit OC3 – CrossFit Warm-up Metcon Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed… Read more »
04/03/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (6×3) Metcon Metcon (Time) RX+ 21-15-9 OHS 135/95 15-12-9 BMU RX 21-15-9 OHS 115/75 CTB pull ups Scaled 21-15-9 OHS assisted pull ups/ring rows