1600 SW 17th Ave
Ocala, FL 34471

Month

March 2014

04/01/14

Strength Find 1RM back squat (every Tuesday will be back squat day we will find a 1RM and then run 9 weeks of wendler 5-3-1 do not miss tomorrow if you want to squat!!!!) WOD Run 5k Do not Cherry pick this WOD its good for you!!!
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3/31/14

Skill pull ups WOD 400M Run 12-9-6-6-9-12 Pull ups (rx+ C2B, RX chin over, SX may scale any how) Burpee Box Jumps Must face box (RX+ 30/24, RX 24/20, SX 45# plate) 400M Run 20 Min Cap
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3/28/14

Reminder we will be doing 14.5 on Saturday at the box in a competition style setting with crossfit Ocala!! WOD 10-1 wall ball box jumps (this is meant to keep the CNS primed if you plan on doing the Open 14.5 on sat 55 wall balls will not wear you out!) OR if you cant make it...
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3/28/14

Strength Find 1RM Snatch Squat or Power WOD EMOM for 10 Min 2 Snatches @ 80% of above If above was a squat do 2 squat snatches If above was a power do 2 power snatches + 1 OHSQ
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3/26/14

Skill Shoulder to Overhead WOD 400m Shuttle run 40 S-2-OH 75/55 300m Shuttle run 30 S-2-OH 200m Shuttle run 20 S-2-OH 100m Shuttle run 10 S-2-OH (try to push and maintain pace on the run)
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3/25/14

Skill Hand Stand Push Up WOD 5 Rounds 5 HSPU 10 KB swing 15 jump squat 200m Shuttle run
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3/24/14

Strength If you did not establish 1rm deadlift or you want to retry today is the day!! WOD 21-15-9 hang Power snatch 95/65 burpee over bar  
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3/21/14

wod 14.4 14 min amrap 60 cal row 50 Toe 2 bar 40 wall ball 20/14 30 cleans 135/95 20 Muscle ups (due to equipment restrictions athletes not signed up for the open will sub the row with a 3 lap run)
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3/20/14

Skill Snatch progression WOD Death by Power Snatch 75/55 Box Jump
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3/18/14

Skill Muscle Ups (ring) WOD 5 Muscle Ups Ring or bar 400 m Run 20 Hang Power Cleans 95/65 800 m Run 20 Hang Power Cleans 400 m Run 5 Muscle Ups  
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