CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (10×3) 80% Across Metcon Metcon (Calories) 6 Minute AMRAP Row for max calories
Colin Cartee
11/11/2016
CrossFit OC3 – CrossFit Warm-up Metcon Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May… Read more »
11/10/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Max Reps Deadlift Max reps Deadlifts- RX+- 275/185 RX 225/155 Scaled+- 185/125 Scaled- 135/95 * looking for 10 reps plus Metcon Metcon (AMRAP – Rounds and Reps) 14 minute PARTNER WOD- Performance 20 thrusters… Read more »
11/09/2016
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 3 RFT 26 KB swings 70/55 32 sit ups 26 KB walking lunges (13/13) Fitness 20 25 20
11/08/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (4×3) 82-87%- Across Metcon Metcon (Time) Performance Row 300/250M 12 FS 115/85 12 Burpees 12 STO 115/85 Row 300/250M 15 15 15 Row 300/250M 12 12 12 Fitness Row 250/200M 9 9… Read more »
11/07/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (EMOM 10 minutes ) 1 C&J Metcon Metcon (AMRAP – Rounds and Reps) WOD 9 minute AMRAP- 9 Power Cleans 135/95 15 Box jumps 24/20 Fitness 9 Power cleans 15 Box… Read more »
11/04/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon Metcon (4 Rounds for reps) 4 (4 minute) AMRAPS- 1 minute rest between each- AMRAP 1 and 2 are the same so are 3 and 4 1 & 2- 8 power cleans 135/95… Read more »
11/03/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon Metcon (Time) 4 Rounds For time- Performance 5 Ring or BMU 15 thrusters 75/55 20 GHDSU Fitness 10 RIng dips 15 thrusters 30sit ups EMOM 10 minutes 1 Snatch + 3 OHS
11/02/2016
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (AMRAP – Reps) “The Pull/Push” WOD- 10 minute AMRAP- Row 1,000M THIS IS FOR TIME- Remaining time AMRAP Burpees Metcon 1000m Row (Time) Max Effort 1000m Row
11/01/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (EMOM 8 miutes ) 75% Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance 20 back squats 115/75 60 Double unders Fitness 15 Back squats 50 single unders