1600 SW 17th Ave
Ocala, FL 34471

Month

June 2015

07/01/2015

CrossFit Ocala – CrossFit Woman crush Wednesday Skill Pull ups Beg./Int. Skill work Adv, 5-5-5-5-5 weighted strict pull ups View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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6/30/2015

CrossFit Ocala – CrossFit Skill-hspu View Public Whiteboard Metcon (Time) Gpp 100 dubs 50 wall balls 20/15# to 10/8′ 25 hspu 50 wall balls 100 dubs Metcon (Time) Comp 30 triple unders 50 wall balls 20/15 10/9 25 deficit hspu 45/25# plates 50 wall balls 30 triple unders
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06/29/2015

CrossFit Ocala – CrossFit Skill Go over WOD movements Front squat Push press Thruster View Public Whiteboard Metcon (AMRAP – Reps) Gpp 3 min ME front squat 75/55 90 sec rest 3 min ME push press 75/55 90 sec rest 3 min ME thruster 75/55 Metcon (AMRAP – Reps) Comp...
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06/27/2015

CrossFit Ocala – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp teams of 2 u do a round i do a round 20 min amrap 12 ring rows 10 push ups 8KB swings 54/35 Metcon (AMRAP – Rounds and Reps) Comp team Nate u do a round i do a round 20 min...
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06/26/2015

CrossFit Ocala – CrossFit Team day Friend on Friday. View Public Whiteboard Metcon (Time) Teams of 2 1600m shuttle row. 200m at a time 100 kb swings sets of 10 53/35 1600m shuttle row 100 kb goblet squats sets of 10 1600m shuttle row
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06/25/2015

CrossFit Ocala – CrossFit Strength Deadlift!!!! 1RM!! View Public Whiteboard Metcon (Time) Gpp 5 rounds 15 sit ups 80 ft sled push 80 ft sprint 15 box jumps 24/20 20 min cap Metcon (Time) Comp 21-15-9-15-21 GHD sit ups Cal row Box jumps 30/24 20 min cap Deadlift (1RM!!!)
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06/24/2015

CrossFit Ocala – CrossFit Skill/strength Front squats Beg. Fundementals Int/Adv. 3-3-3-3-3 View Public Whiteboard Metcon (Time) Gpp 5 rounds 18 dubs 9 deadlift 75/115 6 hang power clean 3 front squats Metcon (Time) Comp 5 rounds 18 UB dubs 9 deadlifts 165/115 6 hang power...
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06/23/2015

CrossFit Ocala – CrossFit skill pull ups View Public Whiteboard Metcon (Time) gpp 21-15-9 pull ups burpees 400 m run at the start of each round Metcon (Time) comp 21-15-9 C-2-B pull ups burpees 400m run at the start of each round
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06/22/2015

CrossFit Ocala – CrossFit Skill Hang power snatch View Public Whiteboard Metcon (Time) Gpp For time 100 air squats 50 hang power snatch 75/55 100 air squats 15 min time cap Metcon (Time) Comp For time 100 air squats 50 hang power snatch 95/65 100 air squats 15 min time cap
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06/20/2015

CrossFit Ocala – CrossFit FDB!!!! View Public Whiteboard 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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