CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 Rep Max) Metcon Metcon (Time) WOD- Run 800M 15 C&J 165/115 15 Wall balls 20/14 10 C&J 30 WB’s 5 C&J 45 WB’s Run 800M Fitness Run 400M 15 C&J… Read more »
Colin Cartee
10/28/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×2) 80-84-88-92-96% Metcon Metcon (Time) Performance 50/40 Cal row (Buy in) 4 Rounds- 12 Power snatch 95/65 12 Burpee bar hops (facing) 30/25 Cal ass bike (BUY OUT) Fitness 30/25 Cal row… Read more »
10/27/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (5×2) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 9 Power cleans 135/95 9 T2B Run 200M (1 pt 100M- 2 pt 200M) Fitness 9 Power cleans 18 Sit… Read more »
10/26/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (5×5) Metcon Metcon (Time) Performance Row 1,000M 150 air squats Row 1,000M Fitness Row 750M 75 air squats Row 750M
10/25/2016
CrossFit OC3 – CrossFit Warm-up Metcon Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio,… Read more »
10/24/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (2 Rep max ) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
10/21/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (5×2) 70-75-80-85-90% of 1 RM Metcon Metcon (Time) Performance 20 pull ups 20 OHS 95/65 15 15 10 10 5 5 Fitness Same scheme and reps Metcon Metcon (Time) Partner WOD- 160/130… Read more »
10/20/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP Performance 13/11 Cal row 13 Thrusters 95/65 13 Ball OS 50/35 or heavier if they want Fitness 12/10 Cal row 10 Thrusters 10 Ball OS… Read more »
10/19/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) Row 500M – This is one score alone, they go DIRECTLY into the AMRAP AMRAP remaining time- 10 WB’s 20/14 10 Russian KB… Read more »
10/18/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×2) Metcon Metcon (Time) Performance 4 Rounds for time- Run 400M 15 Hang power cleans 135/95 Fitness Run 400M 15 Hang Power cleans