1600 SW 17th Ave
Ocala, FL 34471

Month

August 2013

8/30/13

Skill/Strength Find 1rm split jerk WOD Death by Clean and Jerk 155/105
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8/29/13

WOD “Karen” 150 wall balls for time ūüėČ
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8/28/13

Skill HSPU 20 Min AMRAP odd mins ME HSPU even mins ME sit up
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8/27/13

Strength Deadlift 3×70% 3×80% 3×90% WOD 7 Rounds (1min work 30sec rest) ADV.¬† 10 Burpees¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†BEG. 5 Burpees ME¬†Power¬†Snatch 95/65¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†ME Slam Balls 20/15
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8/26/13

Skill x2 Snatch warm up 3×3 Weighted hang¬†snatch pulls (just the shrug) 3×3 Weighted hang snatch hi pulls (elbows stay above the bar) WOD 6 rounds 20 Dubs 10 Back squats (95/65) 10 weighted step ups 20in (95/65) (20 min cap)
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8/23/13

Skill Split Jerk WOD 30-20-10 Wall Balls 20/15 KB Snatches 53/35 ( kb snatches do not have to alternate but must be even from left 2 right)
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8/22/13

Skill Turkish Get WOD 15-12-9 Turkish Get Up (alternating) 53/35 T-2-B (toe 2 bar)
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8/21/13

Skill Rope Climbs WOD 20 min amrap 200m Shuttle Run 12-Box Jumps 1-Rope Climb 12-Snatches 75/55 (Beg will do 12 KB swings)
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8/20/13

This is the mark of our one year anniversary!!! I want to personally thank each and every one of our members for supporting not only the gym but each other every step of the way!! We will continue to support our community with their fitness goals!!! Thank you! WOD “220 Day...
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8/19/13

Big Congrats to all of Second-2-None competitors this weekend for representing Ocala. Coach Joeys team took second, and coach Renees team took second, and athlete Kelly McClaskys team took fourth, way to represent!!! Big thanks to CrossFit Ocala for throwing down with us and...
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