1600 SW 17th Ave
Ocala, FL 34471

Month

July 2014

08/01/2014

Main – CrossFit Skill Rope Climbs Metcon (Time) For Time 1000m Row 100 Dubs 1600m Run (1 mile) (do 2 800m runs) 5 Rope Climbs
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07/31/2014

Main – CrossFit Games week is Back!! Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Squat Clean (1RM)
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07/30/2014

Main – CrossFit Bench Press 65% x 5 75% x 5 85% x 5 Metcon (Time) “Annie Where’s my Rope” 25-20-15-10-5 Box Jumps 50-40-30-20-10 Sit ups Bench Press (85% x 5)
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07/29/2014

Main – CrossFit Games week continues!! Strength 1RM Overhead Squat Metcon (Time) For time: Row 250m 50 thrusters (75/55 lb.) 30 burpees Row 500m 30 burpees 50 thrusters (75/55 lb.) Row 250m 25 Min Cap Overhead Squat (1RM)
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07/28/2014

Main – CrossFit GAMES WEEK!!! See How You Measure Up against the best in the world! Strength Pull Ups 5 x ME strict pull ups Metcon (Time) RX+ 400m Run 18 UB Muscle Ups 400m Run 15 UB Muscle Ups 400m Run 12 UB Muscle ups RX 400m Run 12 UB Muscle Ups 400m Run 9 UB Muscle Ups...
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07/25/2014

Main – CrossFit Skill Handstand Walk Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Handstand Walk (max distance / practice)
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07/24/2014

Main – CrossFit 20 min to find 1rm bear complex 1-deadlift 1- hang power clean 1-Front squat 1-shoulder 2 overhead 1-back squat 1-shoulder 2 overhead Metcon (AMRAP – Rounds and Reps) 12 min amrap 7 – HR Push Up 14 – Ab mat sit ups (RX+ 7 ghd) 7 – KB...
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07/23/2014

Main – CrossFit Strength Bench off of 90% 75% x 5, 85% x 3, 95% x 1 Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump 30/24 (RX+ overs SX 20/24) 200 M run after each round Bench Press (95% of 90% of 1RM)
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07/22/2014

Main – CrossFit Strength 5 x ME Pull Ups Metcon (AMRAP – Reps) 12 min AMRAP 5 Deadlifts (RX 185/135 RX+ 225/155) 10 Pull ups ( RX+ 3 MU ring / 5 bar) 15 Dubs (RX+ UB) Pull-ups (5 x ME)
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07/21/2014

Main – CrossFit Skill Hand Stand Push Ups Metcon (Time) 30 Back Squats (RX 95/65, RX+ 135/95) 15 HSPU 20 Front Squats 10 HSPU 10 OH Squats 5 HSPU
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