1600 SW 17th Ave
Ocala, FL 34471

Month

December 2013

12/31/13

“White” Five rounds for time of: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb/25lb plate held overhead Run 400 meters     U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support...
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12/30/13

OLY EMOM x 5 2 hang squat snatch @ 75% (if you cannot squat snatch you may power snatch and OHSQ) WOD 30 OHSQ RX+135/95, RX 105/75, SX 75/55 10 Burpee over bar 20 OHSQ 20 Burpee over bar 10 OHSQ 30 Burpee over bar (20 min cap)
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12/27/13

WOD “Murph” RX Run 7 Laps (1600m) 100 pull up 200 push up 300 squats Run 7 Laps (1600m) -complete with 20# vest -you may not borrow coach Joeys vest for this workout!!!! if you have a backpack bring it in and we can put some weight in it, if you choose to do with pack...
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12/26/13

OLY EMOM x 6 Adv. 1 squat snatch + 1 snatch balance + 1 OHSQ @ 75% Beg/Int 1 power snatch + 3 OHS @ 70% WOD “Amanda” 9-7-5 Muscle Ups Squat Snatch 135/95 If you can not do muscle ups then continue reading 🙂 “Fran” 21-15-9 thrusters 95/65 pull ups (both...
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12/24/13

WOD “12 days of im coming to the gym because I ate too many treats!!” 1-100m shuttle 2-Clean/Jerks 95/135 3-Box Jumps 30/24 4-HSPU 5-Front Squat 135/95 6-Slam Balls 20/15 7-KB Swings 53/35 8-Sit Ups 9-Wall Balls 10-Pull Ups 11-Deadlifts 135/95 12-Shoulder-2-Overhead...
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12/23/2013

                    Oly Adv. 5 x 3 squat snatch @ 75% Beg/Int 5 x 1 squat snatch + 1 power snatch + 1 OHSQ WOD “Dirty Dozen” 25 Walking Lunge 20 Pull Up 50 Box Jumps 24/20 20 Dubs 25 Ring Dips 20 T-2-B 30 KB Swings...
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12/20/13

OLY 25 Min to establish 1RM snatch WOD EMOM 9 Min Adv. 2 power snatch and 2 OHSQ @ 60%  1rm snatch then 5 burpees Int./Beg. 1 power snatch and 3 OHSQ @ 60%  1RM snatch then 3 burpees (if you fail a round there is a 100m shuttle penalty made up after workout)  ...
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12/19/13

WOD “Tabata Fool” Tabata Pull up rest 1 min Tabata Push up rest 1 min Tabata Sit Up rest 1 min Tabata Squat
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12/18/13

Strength push press 3-3-3-3-3-3 WOD 10 Min AMRAP 5 Push Press (RX+ 185/135) (RX 135/95) (SX 95/65) 15 Burpees   (RX+ to a plate) 200m Shuttle
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12/17/13

Skill Rope Climbs WOD RX+ 3 Rounds 40 Wall Balls 20/15 2 Rope climbs 200m shuttle     RX 3 Rounds 40 Wall Balls 20/15 1 Rope Climb 200m shuttle run SX 3 Rounds 30 Wall Balls 20/15 1 Rope Climb / Scaled Progression 200m shuttle
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