1600 SW 17th Ave
Ocala, FL 34471

Month

November 2014

12/01/2014

Main – CrossFit Warm-up A (No Measure) 3min of Double-Unders Then; 2 rounds 10 Pull-ups 10 ABMAT Sit-ups 10 Overhead Squat w/PVC 10 PVC Pass Through 30sec Elbow-2-Ankle Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Front Rack Lunge (4 x 12 across)
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11/29/2014

Main – CrossFit Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.
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11/28/2014

Main – CrossFit Strength Snatch Ladder EMOM athlete will complete one snatch (anyhow squat or power CrossFit standard) Bar weight is pre determined Women-35, 55, 65, 75, 95, 105, 115, 125, 135,145 Men – 45, 65, 75, 95, 115, 135, 165, 185, 205, 225 You have one min to...
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11/26/14

Main – CrossFit Warm-up E (No Measure) 5 minutes MAX effort; 30sec on/30sec off Row OR Bike Then; 2 Rounds of: 10 Monkey Claps 30 Sec Squat Hold 10 Pullups (1st Rd Strict, 2nd Rd Kip) 10 Pushups 10 Sotts Press with PVC Pistols Metcon (Time) Pyramid Chipper: 10 Overhead...
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11/25/14

Main – CrossFit Metcon (Time) “Running Grace” 800m Run 15 Clean & Jerks (135/95#) 600m Run 10 Clean & Jerks 400m Run 5 Clean & Jerks Warm-up B (No Measure) 400m Run Then: 2 Rounds of: 10 Pushups 10 Squat Jumps 10 Leg Raises hanging from Rig 50ft...
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11/24/2014

Main – CrossFit Strength 15 min to establish 1rm clean and jerk Adv. Squat clean / split jerk Int. anyhow Beg. Go over movements in work out Metcon (AMRAP – Reps) 3 min AMRAP 2-power snatches 115/75(rx+ 135/95) 6-box jumps 24/20 (rx+ 24/30) 1 min rest 3 min AMRAP...
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11/22/2014

Main – CrossFit Teams Metcon (Time) teams of 2 1600 M med ball relay 50 deadlift 50wall ball 1600 m med ball relay 50 wall ball 50 deadlift 1600 m med ball relay
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11/21/2014

Main – CrossFit Skill Rope Climbs Metcon (Time) 5 Rounds 15 Burpees (rx+ over parralet) 1 Rope Climb ( rx+ 2 rope climb) 80 ft sled push
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11/20/2014

Main – CrossFit Warm-up A (No Measure) 3min of Double-Unders Then; 2 rounds 10 Pull-ups 10 ABMAT Sit-ups 10 Overhead Squat w/PVC 10 PVC Pass Through 30sec Elbow-2-Ankle Overhead Squat (5×5 with 3 second pause @Bottom) Metcon (AMRAP – Rounds and Reps) 15min AMRAP:...
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11/19/2014

Main – CrossFit Warm-up E (No Measure) 5 minutes MAX effort; 30sec on/30sec off Row OR Bike Then; 2 Rounds of: 10 Monkey Claps 30 Sec Squat Hold 10 Pullups (1st Rd Strict, 2nd Rd Kip) 10 Pushups 10 Sotts Press with PVC Metcon (AMRAP – Reps) 8 Round Tabata WOD- 20sec...
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