1600 SW 17th Ave
Ocala, FL 34471

Month

March 2013

3/30/13

“Ralph” Four rounds for time of: 250/175 pound Deadlift, 8 reps 16 Burpees 15 foot Rope climb, 3 ascents Run 600 meters British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed...
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3/29/13

Skill clean and jerk toes 2 bar WOD 13.4 7 Min AMRAP 3, 6, 9, 12, 15, 18, etc…. Clean and Jerk 135/95 toes 2 bar      
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3/27/13

Skill Barbell Step up WOD 12 Min AMRAP (2,4,6,8, etc…..) (score is total reps) Barbell step up 75/55 24/20 burpee box jump
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3/26/13

Oly every 30 sec x 8 1 clean/Jerk @ 75% of 1rm WOD “HELEN” 3 rounds 400m-run 21-kb swings 12-Pull ups
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3/25/13

OLY Every 30sec x 8 1 squat snatch @ 80% of 1rm           WOD 3 Rounds 10 HSPU 5 T2B 10 KB swing then 800m RUN then 3 Rounds 5 HSPU 10 T2B 5 KB swing
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3/22/13

WOD 13.3 12 Min Amrap 150 Wall Balls 90 Dubs 30 Muscle Ups
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3/20/13

Skill Kipping Pull Up WOD 6-Rounds 15 KB Goblet Squats 53/35 6 Pull Ups 15 KB swings 53/35
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3/19/13

OLY EMOM for 5min – 2 clean and jerks (split) @ 75% of 1rm then 2 min AMRAP clean and jerk (split) @ 75 %     WOD 3-Rounds 600m-run 14-lateral bar hop burpee 7-power snatch 115/75
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3/18/13

Oly EMOM for 5 min 2 squat snatch at @ 80% of 1rm then 2 min amrap of squat snatches @ 80% of 1rm (or establish 1rm snatch) WOD 5 rounds 15-Wall Ball 20/15 5-Ring Dips 15-KB SDHP 53/35
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3/15/13

CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20 box
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