1600 SW 17th Ave
Ocala, FL 34471

Month

October 2014

11/01/2014

Main – CrossFit teams!! Metcon (AMRAP – Rounds and Reps) 15min amrap 10 KB swings 53/35 10 Box jumps 24/20 200ft SB carry Teams of 2
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10/31/2014

Main – CrossFit Go over movements. Modify if necessary If you do not RX you will start with a 600m run instead of the row CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20...
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10/30/2014

Main – CrossFit Strength 1RM DeadLifts!!!! Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15 Burpees 9 deadlifts 225/155 80ft sled push Deadlift (1RM)
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10/29/2014

Main – CrossFit Strength Find 1rm snatch Adv. Squat snatch Int. Power snatch Beg. Intro to power snatch Metcon (AMRAP – Reps) 9 min ladder 2, 4, 6, 8, etc… Box jumps 24/20 KB swings 53/35
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10/28/2014

Main – CrossFit Skill HSPU Handstand push ups Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 wall balls 5 HSPU 20 dubs
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10/27/2014

Main – CrossFit Team day!! Skill Go over movements in workout Metcon (AMRAP – Rounds and Reps) 30 min AMRAP Teams of 2 (Reps must be partioned evenly) 400m relay run (200m at a time) 20 tire flips 20 tire jump through (in and out is 1 rep) 20 tire flips 20 burpees
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10/25/14

Main – CrossFit Metcon (AMRAP – Rounds and Reps) 25 MIN amrap 10 HANG CLEANS 135/95 10 FR LUNGES 5 STONE OVER SHOULDER 200M RUN
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10/24/2014

Main – CrossFit Skill Rope climbs Metcon (Time) For time 200m run 30 wall balls 1 rope climb 200m run 20 wall balls 2 rope climbs 200m run 10 wall balls 3 rope climbs
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10/23/2014

Main – CrossFit Strength Deadlift This is the last week of wendler Off of 90% 75%x5, 85%x3, 95%x1+ If you feel you can PR go for it Metcon (Time) 21-15-9 Deadlift 225/155 Pull ups RX+ 21 deadlift 225/155 21 pull-ups 15 deadlift 275/185 15 C2B pull-ups 9...
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10/22/2014

Main – CrossFit Skill Int./Adv. 5×1 power snatch +1 squat snatch 80% Beg. Power snatch fundamentals CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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