1600 SW 17th Ave
Ocala, FL 34471

Month

June 2014

07/01/2014

Main – CrossFit Skill Hand Stand Push Up (HSPU) Metcon (Time) 8 Rounds 5 HSPU (RX+ 7) 15 Jump Squats (RX+ 20) (20 Min Cap)
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06/30/2014

Main – CrossFit Skill Toe-2-Bar Metcon (AMRAP – Reps) 12 Min Ascending Ladder 2, 4, 6, 8, 10, etc….. Power Snatches (Sx 75/55, Rx 95/65 Rx+, 135/95) Toe-2-Bar (sx Knee-2-Elbow / Toe-2-Ring)
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06/28/2014

Main – CrossFit Metcon (Time) 3 Rounds for time: 10 Turkish Get-Ups (35/18#) 15 Ball Slams (20/15#) 20 Pistols 250m Row
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06/27/2014

Main – CrossFit Skill Rope Climbs Metcon (AMRAP – Rounds and Reps) 12 min amrap 10 Burpees 5 Deadlift 225/155 1 Rope climb
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06/26/2014

Main – CrossFit Strength 6 x 1 clean + 2 hang cleans + 1 Split Jerk @ 70-75% of 1RM Metcon (Time) 21-15-9 Front Squat (95/65) Ring Dips
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06/25/2014

Main – CrossFit Strength Bench off of 90% 70% x 3, 80% x 3, 90% x 3+ Metcon (Time) 20 Med ball get up step up 24/20 30 wall balls 20/15 40 box jumps 24/20 30 wall balls 20 Med ball get up step up (20 min cap) Bench Press
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06/24/2014

Main – CrossFit Strength Pull Up 5×5 strict pull ups or weighted pull ups you may also do negatives Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Pull-ups (5 x 5)
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06/23/2014

Main – CrossFit Skill Hand Stand Push Up Metcon (Time) For Time 50 Dubs (RX+ 100 Dubs) then 9-7-5 HSPU (RX any how, RX+ Strict) Thrusters (RX 115/75, RX+ 135/95) then 50 Dubs (RX+ 100 Dubs)
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06/21/2014

Main – CrossFit Metcon (Time) Teams of 2 or 3 4 Rounds 400m sled push 30 burpee box jumps (sled starts with 2 plates and you must add 1 plate each round)
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06/20/2014

Main – CrossFit Skill Pull ups (any one close to muscle ups we will work on that also but pull ups are focal point) Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#
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