1600 SW 17th Ave
Ocala, FL 34471

Month

May 2013

5/30/13

Skill Handstand Push Up (HSPU) WOD 9 Min AMRAP ME UB Dubs (every time you stop jump rope there is a ladder of HSPU to be completed, starting with 1 rep and increasing by 1 every time you stop jumping rope)
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5/29/13

WOD 20-Burpee over box 24/20 40-Toe-2-Bar 20-Burpee over box 60-Sumo Deadlift Hi Pulls 75/55 20-Burpee over box 40-Pull Ups 20-Burpee over box
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June membership special event!!!

June membership special event!!! Here it is folks. Have a gym membership at a globo or any other gym that your not using!! Oooo its only $10 a month or $99 per year. If you don’t use it its WORTHLESS!!! So here is the deal. Have you been thinking about CrossFit!! Well from...
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5/24/13

Strength Deadlifts 5 @ 65%, 5 @ 75%, 5 @ 85%   Skill go over movements       WOD 12 Min AMRAP 10 KB Swings 5 KB snatch (right) 5 OH KB lunge (right) 10 KB Swing 5 KB snatch (left) 5 KB OH KB lunge (left) 15 Dubs
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5/22/13

Wod 1600m Run rest 5 Min then death by burpee box jump
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5/22/13

Skill toe-2-Bar           WOD 50 Wall balls 5- T2B 40 Wall Balls 10-T2B 30 Wall Balls 15- T2B 20 Wall Balls 20- T2B 10 Wall Balls 25-T2B
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5/21/13

Skill Beg/Int power snatch skill work Adv. Warm Up to 75% of 1 rep max Every 45 sec x 8 1 power snatch + 2 snatch grip push press     WOD 4 Rounds 6 Power Snatch 115/75# 12 Burpies over bar (lateral) 25 UB dubs  
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5/17/13

Strength Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95% WOD 60 Air Squats 400m Run 30 Barbell Step Up 95/65 400m Run 30 Barbell Step Up 95/65 400m Run 60 Air Squats
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5/16/13

Skill Rope Climbs WOD 21-15-9-15-21 Box Jumps Sit Ups (1 rope assent between each round)
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5/15/13

WOD 1 suicide sprint cycle 25 hand stand push ups 1 suicide sprint cycle 25 ring dips 1 suicide sprint cycle 25 hr push ups 1 suicide sprint cycle (1 suicide sprint cycle= 25ft down back, 50 ft down back, 75ft down back, 100ft down back)
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