1600 SW 17th Ave
Ocala, FL 34471

Month

October 2012

11/1/12

Skills/Strength Overhead Squat (OHSQ) WOD “Nancy” 5-Rounds 400m-run 15-OHSQ (95/65)
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10/31/12

Skills Find Max Height Box Jump Strength CrossFit Total 1RM Back Squat 1RM Deadlift 1RM Strict Press
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Paleo Challenge Baseline Wod Results from Mon.

Here are the results!! I see big improvements coming!! Great Job everyone.
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10/30/12

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The...
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What is Paleo?

Found a good read from Robb Wolf. http://robbwolf.com/what-is-the-paleo-diet/
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10/29/12

This will be the paleo challenge wods. if you miss them you can make them up!! We will do 3 WODs 1.1 800m-sprint for time 5-min rest 1.2 100-slam balls for time 5-min rest 1.3 5 min AMRAP BURPEES!!
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Ocala’s CrossFit Second-2-None Paleo Challenge!!

This Saturday 10/27/12 come into the gym for all the details. 9am WOD 10am Paleo challenge rules and workouts announced!!
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10/26/12

  Strength wendler back squat week 3 Skills Thrusters WOD “Fran” 21-15-9 Thrusters (65/95) Pull ups
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10/25/12

WOD For Time 100-Tire Flip Jump Through  
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October Pics

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