CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Snatch (8 Minute EMOM- 2 Reps ) Metcon Metcon (Time) 3 Rounds- Performance 25/20 Cal row 20 hang snatches 75/55 20 Wall balls 20/14 Fitness 20/15 cal row 15 Hang snatches/KB snatches 15… Read more »
Colin Cartee
01/05/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 28 minute AMRAP- 25 DU’s 15 C&J 115/85 25 DU’s 15 Burpee bar hops 25 DU’s 15 Pull ups Fitness 23 minute AMRAP- 30 Single unders 10… Read more »
01/04/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Partner WOD- Rowing 600M 500M 400M 300M 200M 100M Score is total time for both athletes to compete all 6 rows. I.E. athlete 1 rows 600M then athlete 2 rows 600M, athlete… Read more »
01/03/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (4×9) 75% Across Metcon Metcon (Time) 4 Rounds- 25 air squats 20 KB swings 55/35 5 Wall Walks Fitness 20 air squats 15 KB swings 3 Wall walks or less
12/30/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5 RM ) Metcon Metcon (Time) WOD- Spicy Dicey 40/35 Cal row 40 Box jump overs 24/20 40 Back squats 135/95 40 bar facing burpees Ftiness 30/25 cal row 30 Box jumps… Read more »
12/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (5×5) 75-80% Across Metcon Death by 10 Meters (AMRAP – Rounds and Reps) Death by 10 Meters
Wednesday, December 28th
CrossFit OC3 – CrossFit EMOM 8 – 3 Power Snatches (8×3) 3 Power Snatches on the minute Metcon (AMRAP – Rounds) AMRAP 8 15 Pull-ups 15 push-ups
12/27/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Row 500M 50 Wall Balls 20/14 Row 400M 40 Wall balls Row 300M 30 Wall balls Fitness 400M 40 300M 30 200M 20
OC3 MEMBER HOTSPOT: DAWN BERGOM
We’ve talked a lot lately about working out with challenges (expecting mamas has been a hot topic!), losing weight and the importance of nutrition. What we haven’t discussed is when the challenge becomes about something many of us would rather… Read more »
12/23/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean Complex (Max weight ) 1 hang clean+1 power+ 1 squat Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Rounds and Reps) Performance 10 Hang cleans 155/105 35 Double unders Fitness… Read more »