1600 SW 17th Ave
Ocala, FL 34471

Month

January 2015

crossfit total

Main – CrossFit View Public Whiteboard The CrossFit Total (Total Weight)
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1/30/2015

Main – CrossFit Push press 3-3-3-3-3 View Public Whiteboard Metcon (5 Rounds for time) GPP 5 rounds 4 minutes to complete a 400m run Rest remainder of 4 min Metcon (5 Rounds for time) Comp 5 rounds 4 min to complete a 600m run Rest the remainder of the 4 min Push Press (3rm)
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01/29/2014

Main – CrossFit Strength Back squat 60%x5, 70%x5, 75%x5, 85%x3, 95%x1+ Based off of 90% of 1rm View Public Whiteboard Metcon (AMRAP – Reps) GPP Death by clean and jerk 135/95 Every min on the min you will complete a set of clean and jerks...
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01/27/2015

Main – CrossFit Skill Double unders!!!!! If you can consistently do 10-20 dubs unbroken you will have this time to establish a max effort set of unbroken dubs View Public Whiteboard Metcon (Time) 3 rounds 50 dubs 25 box jumps 24/20 200 m run Metcon (Time) 3 rounds 75 dubs...
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1/26/2015

Main – CrossFit Skill / strength Beg. Overhead squat fundamentals Int/ Adv 3-3-3-3-3 OHSQ View Public Whiteboard Metcon (Time) GPP 10-9-8-7-6-5-4-3-2-1 OHSQ 95/65 95/65 Burpees Metcon (Time) Comp 10-9-8-7-6-5-4-3-2-1 OHSQ 135/95 Burpee over bar Overhead Squat (3-3-3-3-3)
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01/23/2015

Main – CrossFit Skill Toe-2-bar View Public Whiteboard Metcon (AMRAP – Reps) GPP 12 min ladder 2,4,6,8,10,etc…. Wall ball 20/15. Women to 8ft Leg raises The leg raise is the entry level to the toe-2-bar movement. In order for the rep to found the legs must be...
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01/22/2015

Main – CrossFit Strength Back Squat Based off of 90% of 1rm 5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, 3+ x 90% View Public Whiteboard Metcon (Time) GPP 21-15-9 Tire flips Tire jumps 400m run to start each round The tire jump is similar to a box jump, jump...
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WCW 01/21/2014

Main – CrossFit Woman crush Wednesday Go over workout movements View Public Whiteboard Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups
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01/20/2015

Main – CrossFit Strength Deadlift 5-5-5-5-5 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) GPP 3 rounds 3 min AMRAP 7 deadlifts 225/155 7 burpees 1 min rest (Pick up each AMRAP where you left off) Metcon (AMRAP – Rounds and Reps) GPP 3 rounds 3 min...
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01/19/2015

Main – CrossFit Team day!! Go over movements View Public Whiteboard Metcon (Time) GPP Team farmer Annie Partition reps anyhow 50-40-30-20-10 Dubs Sit ups After each round team must carry a barbell 200 m 95/65. If barbell touches the ground each team member must complete 10...
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