1600 SW 17th Ave
Ocala, FL 34471

12/23/2016

December 22, 2016

Announcements

12/2 Sweater pre order is due! See below for more information!
12/17 -Dodgeball Tournament 9am-12pm. 5 person teams, co-ed teams(anyhow) $10 per player or $50 per team. Sign up using the link below http://crossfitocala.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?OnlineMembershipId=59914&LocationId=1099&IsMobile=False
12/17 – 7pm-10pm – Annual CF 220 Christmas Party! Potluck style, BYOB and wear an ugly sweater for our contest!
12/24-12/26 – Closed for Christmas. Check our facebook for open gym hours if coaches come in.
12/31- 1/2 – Closed for New Years. Check our facebook for open gym hours if coaches come in.
1/15/2017 – Ocala Half Marathon – Several members are running, if interested please ask us!

CrossFit Ocala – CrossFit

Twelve Days of Christmas Review

View Public Whiteboard

CFO3 (No Measure)

400m run

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (Time)

In Teams Of 2 partitioned anyhow, one person at a time,.

1 Power Clean 95/65

2 Thrusters 95/65

3 S2OH 95/65

4 Power Snatches 95/65

5 Deadlifts 95/65

6 Kettlebell Swings 53/35

7 Pull-Ups

8 Air Squats

9 Box Jumps 24/20

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (35/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Example on 5 – 5 deadlifts, 4 power snatches, 3 s2oh, 2 thrusters, 1 power clean

COMP: Metcon (Time)

In Teams Of 2 partitioned anyhow, one person at a time,.

1 Power Clean 115/85

2 Thrusters 115/85

3 S2OH 115/85

4 Power Snatches 115/85

5 Deadlifts 115/85

6 Kettlebell Swings70/53

7 Pull-Ups

8 Air Squats

9 Box Jumps 30/24

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/35 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Example on 5 – 5 deadlifts, 4 power snatches, 3 s2oh, 2 thrusters, 1 power clean

Cool Down

200m walk

30 sec standing straddle

30 sec pigeon stretch (each)

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