1600 SW 17th Ave
Ocala, FL 34471

Month

August 2014

09/01/14

Main – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
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08/30/2014

Main – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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08/29/2014

Main – CrossFit Skill Rope Climbs Metcon (Time) 800M Run 1 Rope Climb (RX+ 2 Muscle Ups) 600M Run 2 Rope Climbs (RX+ 4 Muscle Ups) 400M Run 3 Rope Climbs (RX+ 6 Muscle Ups) 200M Run 4 Rope Climbs (RX+ 8 Muscle Ups)
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08/28/2014

Main – CrossFit Strength Find 1rm deadlift Metcon (Time) 21-15-9 Deadlift 225/155 Wall ball 20/15 w9ft Deadlift (1Rm)
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08/27/2014

Main – CrossFit Skill Power snatch Int/Adv. 5 x 2 snatch first pull + 1 snatch pull Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 6 power snatch 95/65 (rx+ 135/95) 12 box jumps 24/20 (rx+ 30/24) 200m run
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08/26/2014

Main – CrossFit Skill Curtis P’s Metcon (Time) 10 Curtis p’s 95/65 (rx+ 135/95) 20 pull ups (rx+ C2B) 30 burpees 600 m run 30 burpees 20 pull ups 10 Curtis p’s
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08/22/2014

Main – CrossFit Skill Handstand Push Up Metcon (AMRAP – Reps) 15 min AMRAP 5 HSPU 100m farmer carry 35/25 bumpers (indoor track) each farmer carry is worth 5 reps every time you set down plates you must complete a 100m run (drop plates run a lap inside pick back up...
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08/21/2014

Main – CrossFit Skill 1rm squat clean and split jerk Metcon (AMRAP – Reps) 3 min AMRAP 10 KB swings (53/35) 6 box jump over (24/20 may touch top) then rest 1 min then 3 min AMRAP 8 KB swings 6 box jump over then rest 1 min then 3 min AMRAP 6 KB Swings 6 box jump over...
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08/20/2014

Main – CrossFit Strength Find 1rm bench press Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 push up 10 sit up 20 Dubs
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08/19/2014

Main – CrossFit Skill Rope Climbs Metcon (Time) 10-1 wall ball 20/15 (W 9ft) burpees 1 rope climb after each round
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