1600 SW 17th Ave
Ocala, FL 34471

Month

December 2014

01/01/2015

Main – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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12/31/2014

Main – CrossFit Skill GHD sit up Metcon (AMRAP – Reps) GPP 3 min ME cal row 1 min rest 3 min ME Burpee 1 min rest 3 min ME Ab mat sit up Metcon (AMRAP – Reps) Comp 3 min ME rope climbs 1 min rest 3 min ME burpee over parralet 1 min rest 3 min GHD sit up Warm-up...
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12/30/2014

Main – CrossFit Skill / Strength Beg. Power snatch fundamentals Int. Find heavy complex of 1 power snatch + 1 hang power snatch + 1 power snatch balance Adv. Find heavy complex of 1 squat snatch + 1 hang squat snatch + 1 snatch balance 20 min Metcon (AMRAP – Rounds...
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12/29/2014

Main – CrossFit Skill/Strength Beg/Int Pull ups gymnastics skill Adv. 3 x ME strict pull ups These are body weight pull ups no weight. Full lock at bottom chin over bar at top Metcon (Time) GPP 3 rounds 400m run 20 wall balls 20/14 10 pull ups Metcon (Time) Comp 3 rounds...
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12/26/2014

Main – CrossFit Skill HSPU Beg./Int. Basic skill Adv. Find max deficit HSPU Metcon (AMRAP – Rounds and Reps) Comp 15 AMRAP 20 UB Dubs 10 deadlifts 135/95 7 HSPU (men use 45# plates and a mat) Metcon (AMRAP – Rounds and Reps) GPP 15 min AMRAP 20 Dubs 10 slam...
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12/24/2014

Main – CrossFit 12 days of Christmas skill go over all movements Metcon (Time) Comp. / GPP Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches...
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12/23/2014

Main – CrossFit Skill Rope climb Metcon (AMRAP – Reps) Comp 12 min ladder 1,2,3,4,5,etc….. Tire flips After each round complete rope climb Men complete 1 leg less Women complete 2 anyhow Metcon (AMRAP – Reps) GPP. 12 min ladder 1,2,3,4,5etc….. After...
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12/22/2014

Main – CrossFit Skill Power clean (Group fundamentals) Metcon (AMRAP – Rounds and Reps) Comp. Death by power clean (body weight) Rest 3 min Death by burpee (to target) Metcon (AMRAP – Rounds and Reps) GPP. Death by power clean (3/4 body weight) Rest 3 min Death...
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12/20/2014

Main – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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12/19/2014

Main – CrossFit Strength Deadlift 3-3-3-3-3 Metcon (Time) Comp. 10-1 deadlifts 225/155 80ft sled push 10-1 GHD sit up 80 ft sled push Metcon (Time) GPP. 10-1 deadlift 185/135 80 ft sand bag carry 20-2 Ab mat sit up 80 ft sand bag carry Deadlift (3-3-3-3-3)
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