1600 SW 17th Ave
Ocala, FL 34471

Month

May 2015

06/01/2015

CrossFit Ocala – CrossFit Go over all movements For the workout you can start on any movement but it must be followed in order Each movement is 4 min 8 rounds of 20 sec work and 10 sec rest Total time is 24 min that’s counting the 1 min rest View Public Whiteboard...
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05/29/2015

CrossFit Ocala – CrossFit Friend on Friday!! Skill Go over all movements View Public Whiteboard Metcon (AMRAP – Reps) Teams of 2 Only one partner can work at a time 6 min ME 200m runs (each counts as 5 reps) Rest 2 min 6 min ME wall balls 20/15 Rest 2 min 6 min ME...
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05/28/2015

CrossFit Ocala – CrossFit Strength Bench press Based off of 90% of 1rm 60%x3, 70%x3, 80%x3, 90%x3+ View Public Whiteboard Metcon (AMRAP – Reps) Gpp 9 min ladder 1,2,3,4,5, etc…. Burpee Pull up Metcon (AMRAP – Reps) Comp 9 min ladder...
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05/26/2015

CrossFit Ocala – CrossFit skill toe 2 bar View Public Whiteboard Metcon (Time) Gpp 8 rounds 5 toe 2 bar (scaled is 10 knee raises) 10 Jump squats 20 Dubs Metcon (Time) Comp 8 rounds 8 toe 2 bar 8 alternating pistols 24 UB dubs
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05/25/2015

CrossFit Ocala – CrossFit Memorial day View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Team McGhee teams of 2 you do a round I do a round 30-Minute AMRAP of: 5 Deadlits, 275/195 13 Push-ups 9 Box Jumps, 24″ AMRAP – Rounds and Reps
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dubs and barbells

CrossFit Ocala – CrossFit View Public Whiteboard Metcon (Time) GPP: 90 Double unders 30 Cleans, 95/65 90 Double unders 30 Front Squats, 95/65 90 Double unders Metcon (Time) COMP: 90 Double unders 30 Cleans, 135/95 90 Double unders 30 Front Squats, 135/95 90 Double unders
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05/22/2015

CrossFit Ocala – CrossFit friend on friday View Public Whiteboard Metcon (Time) team of 2 800m sand bag run (both partners run only one carrys sand bag at a time) 100 partner wall balls over pullup bar (one partner stands on each side of a pull up bar and toss ball over...
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05/21/2015

CrossFit Ocala – CrossFit strength bench press based off of 90% of 1RM 55%x5, 65%x5, 75%x5, 85%x5+ View Public Whiteboard Metcon (Time) gpp 10 rounds 10 push ups 80 ft sled push Metcon (Time) comp 10 rounds 10 ring push ups 80ft sled push Bench Press...
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05/20/2015

CrossFit Ocala – CrossFit Skill/strength Overhead squats Beg. Fundamentals Int. 5-5-5-5-5 @95/65 or 135/95 Adv. If you can overhead squat more than 135/95 for 5 reps. Work to a heavy 5 rep View Public Whiteboard Metcon (Time) Gpp 15-12-9-6-3 Overhead squat 95/65 20 dubs...
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05/19/2015

CrossFit Ocala – CrossFit Skill Max height box jump There is an inherent risk when trying to achieve a max height box jump. If you are uncomfortable or unsure know the risk vs reward for one more inch!! View Public Whiteboard Metcon (Time) Gpp 1-2-3-4-5-6-7-8-9-10 Box jump...
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