1600 SW 17th Ave
Ocala, FL 34471

Month

March 2015

04/01/2015

Main – CrossFit Skill Toe 2 Bar View Public Whiteboard Metcon (AMRAP – Reps) Gpp 9 min ladder 1,2,3,4,5,6,7,etc… Toe-2-Bar 20 dubs after each round (Dubs do not count towards score) Metcon (AMRAP – Reps) comp 9 min ladder 1,2,3,4,5,6,7,etc… Toe-2-Bar...
READ MORE

03/31/2015

Main – CrossFit Team day!!! View Public Whiteboard Metcon (Time) Teams of 2 1200m plate relay(200m at a time) 45/35 50 ring push ups 50 box jumps 600m plate relay 50 box jumps 50 ring push ups 1200 m plate relay Partition reps anyhow but must be even
READ MORE

03/30/2015

Main – CrossFit Skill/strength Deadlift 5-5-5-5-5 These should be touch and go reps View Public Whiteboard Metcon (Time) Gpp 4 rounds 400 m run 10 deadlift 225/155 10 burpee over bar Metcon (Time) Comp 4 rounds 400m run 7 deadlift 315/225 10 bar facing burpee over bar...
READ MORE

03/28/2015

Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min ladder 1,2,3,4,5,6,7,8,9,10,etc…. Rounds of cindy 5 pull up 10 push up 15 squats 200 m run after each round
READ MORE

15.5

Main – CrossFit This is the END!!! If you are not signed up for the open you will do Fran due to equipment restrictions. View Public Whiteboard CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie...
READ MORE

03/26/2015

Main – CrossFit Team Day Strength Back squats 1RM!!!!! View Public Whiteboard Metcon (Time) Teams of 2 3200m Row for time Must be completed relay style 200m at a time Metcon (Time) teams of 3 3600m row for time must be completed 300m at a time Back Squat (1RM)
READ MORE

03/25/2015

Main – CrossFit Skill / strength Hang power clean Beg. Go over fundamentals Int. Find 3rm hang power clean Adv. Find 1rm of complex 1 HPC + 2 Hang squat cleans 20 min max for this segment View Public Whiteboard Metcon (Time) Gpp 10,9,8,7,6,5,4,3,2,1 Hang power clean 115/75...
READ MORE

03/24/2015

Main – CrossFit Team day Skill rope climbs View Public Whiteboard Metcon (Time) for time 800m relay run (200m at a time) 1 rope climb 80ft sled push 1 rope climb 50 burpee box jumps 24/20 1 rope climb 50 burpee box jumps 1 rope climb 80 ft sled push 1 rope climb 800m relay run
READ MORE

03/23/2015

Main – CrossFit Skill Adv. Muscle up progressions (bar) Beg./Int. Kipping pull up progression View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp 12 min AMRAP 20 wall balls 10 dubs 8 pull ups Metcon (AMRAP – Rounds and Reps) Comp 12 min AMRAP 12 wall...
READ MORE

03/21/2015

Main – CrossFit If you are repeating 15.4 let coach Jon know when you get in the gym. Be sure you are clear on all movements View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 burpee box jumps 10 deadlift 185/135
READ MORE