1600 SW 17th Ave
Ocala, FL 34471

Month

April 2015

05/01/2015

CrossFit Ocala – CrossFit Friend on Friday Team day View Public Whiteboard Metcon (Time) Teams of 2 400m barbell carry 135/95 Then 100 burpees over bar Then 400m barbell carry The barbell must be held at or below hips not on shoulder. If the bar touches the ground or goes...
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04/30/2015

CrossFit Ocala – CrossFit Strength Bench Off of 90% of 1rm 55%x5, 65%x5, 75%x5, 85%x5+ View Public Whiteboard Metcon (Time) 21-15-9 Box jumps 24/20 Wall balls Start each round with a 400m run Bench Press (5-5-5)
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04/29/2015

CrossFit Ocala – CrossFit Skill Stone 2 shoulder View Public Whiteboard Metcon (Time) Gpp 4 rounds 80 ft bear crawl 20 sit ups 80 ft bear crawl 20 kb swings 20 min cap Metcon (Time) Gpp 4 rounds 25ft hand stand walk 20 GHD sit ups 10 hang KB snatch R 10 hang KB snatch L 20...
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4/28/2015

CrossFit Ocala – CrossFit strength Push press 3-3-3-3-3 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp 12 min AMRAP 24 dubs 12 iron mikes (jumping lunge) 6 shoulder 2 overhead 75/55 Metcon (AMRAP – Rounds and Reps) Comp 12 min AMRAP 24 UB dubs 12...
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04/27/2015

CrossFit Ocala – CrossFit Skill/Strength Hang power snatch Beg/Int. Fundamentals Adv. 3-3-3-3-3 View Public Whiteboard Metcon (Time) Gpp For time 20 burpees 20 hang power snatch 75/55 20 pull ups 20 hang power snatch 20 burpees 20 min cap Metcon (Time) Comp For time 20...
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4-25-2015

CrossFit Ocala – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (AMRAP – Rounds and Reps) Death by C&J 135/95
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04/25/2015

CrossFit Ocala – CrossFit Skill Go over movements View Public Whiteboard Metcon (Time) Gpp 2 rounds 600m run 25 hang power cleans 75/55 25 shoulder 2 overhead 75/55 25 box jumps 24/20 Metcon (Time) Comp 2 rounds 600 m run 25 hang power cleans 95/65 25 shoulder 2 overhead 25...
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04/24/2015

CrossFit Ocala – CrossFit Friend on Friday Team Day Skill Go over Wod movements View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 20 min AMRAP 10 front squats 135/95 20 burpee over bar 10 cal row Partition reps anyhow
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04/23/2015

CrossFit Ocala – CrossFit Strength Bench 55%x5, 65%x5, 75%x5, 85%x3, 95%x1+ Based off 90% of 1rm View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp 9min AMRAP 12 kb swing 53/35 12 pull ups Metcon (AMRAP – Rounds and Reps) Comp...
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04/22/2015

CrossFit Ocala – CrossFit Skill Split jerk progressions View Public Whiteboard Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
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