1600 SW 17th Ave
Ocala, FL 34471

Month

May 2014

WOD 5/31/14

Main – CrossFit Metcon (Time) Teams of 2 (Man/Woman) 1000 Ft med ball relay run then 10-1 Power Clean 135 (men) Deadlift (woman) Toe 2 Bar
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WOD 4/30/14

Main – CrossFit Skills: Pistols and Ring Dips Metcon (Time) RX For time: Buy-in: 23 calorie row 21-15-9 push-ups (strict) Single leg squat (to bench) Cash-out: 23 calorie row RX+ For time: Buy-in: 23 calorie row 21-15-9 ring dips pistols Cash-out: 23 calorie row
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WOD 5/29/14

Main – CrossFit Snatch (15 minutes to find a 2 rep max) Metcon (AMRAP – Rounds and Reps) SX 7 minute amrap of: 1 power clean (65/95) 2 pull-ups 2 power cleans 4 pull-ups 3 power cleans 6 pull-ups etc….. RX 7 minute amrap of: 1 power clean (95/135) 1 chest to bar...
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WOD 5/28/14

Main – CrossFit Skill: Rope Climb Metcon (AMRAP – Reps) 4 rounds for total reps of: 1 minute max effort sit-ups 1 minute max effort double unders 1 minute max effort rope climbs 1 minute rest Score is total reps *each rope climb is worth 10 reps
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WOD 05/27/14

Main – CrossFit Strength Squats Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 20 Jump Squats 20 KB Swings 53/35 20 push ups Back Squat (70% x 3, 80% x 3, 90 x 3+)
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05/26/2014

Main – CrossFit Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12 Burpees 12 Thrusters, 115# /...
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5/23/14

Main – CrossFit Skill: GHD sit-up Metcon (Time) RX+ 2 rounds for time of: Run 400 meters 30 wall-balls (14/20) 20 GHD sit-ups 10 bar muscle-ups 5 deadlifts (225/315) RX 2 rounds for time of: Run 400 meters 30 wall-balls (14/20) 20 GHD sit-ups 15 chest to bar pull-ups 5...
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05/22/14

Main – CrossFit Metcon (AMRAP – Reps) 9 Min Ladder 1, 2, 3, 4, 5, 6, etc… Power Snatch (RX 95/65, RX+ 135/95) Box Jumps (RX 24/20, RX+ 30/24) Double-Unders (3 min to establish max UB) Power Snatch (3 rm)
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5/21/14

Main – CrossFit Skill: handstand push-up Metcon (Time) RX+ 21-15-9 handstand push-ups toe to bars then 30 shoulder to overhead (95/135) RX 12-9-6 handstand push-ups toe to bars then 30 shoulder to overhead (65/95)
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05/20/2014

Main – CrossFit Metcon (AMRAP – Reps) 4 Rounds 1 Min ME Dubs 1 Min ME KBS (53/35) 1 Min ME Back Squat (RX 135/95, RX+185/135) Rest 1 min Back Squat (65% x 5, 75% x 5, 85% x 5+)
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