1600 SW 17th Ave
Ocala, FL 34471

Month

July 2015

08/01/2015

CrossFit Ocala – CrossFit Strength/Skill 1rm clean and jerk Adv. squat/split Int./Beg. power View Public Whiteboard Metcon (Time) gpp 3 rounds 50 dubs 15 toe-2-Bar 10 Clean and jerk 115/80 Metcon (Time) Comp 3 rounds 50 dubs 25 or better ub 25 toe 2 bar 10 clean and jerk...
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07/31/2015

CrossFit Ocala – CrossFit Skill Go over movements Team Friday View Public Whiteboard Metcon (Time) Complete in teams of 2 Partition anyhow 3 rounds 21-15-9 Cal row KB goblet squat 70/53 After each round of 9 complete a 400 m KB shuttle run (200m at a time)
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07/30/2015

CrossFit Ocala – CrossFit Strength Deadlift Based off of 90% 50%x5, 60%x5, 70%x3, 80%x3, 90%x3+ View Public Whiteboard Metcon (Time) Gpp 21-15-9 Deadlift 185/135 400 m run after each round 15 min cap Metcon (Time) Comp 21-15-9 Deadlift 225/155 400m...
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07/29/2015

CrossFit Ocala – CrossFit Skill Burpee box over efficiency View Public Whiteboard Metcon (Time) Gpp 10-1 Burpee box jump over 24/20 80ft sled push after each round Metcon (Time) Comp 10-1 Burpee box jump over 30/24 80 ft sled push after each round
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07/28/2015

CrossFit Ocala – CrossFit Skill KB snatch from ground (Alternating hands) View Public Whiteboard Metcon (Time) Gpp 25 alternating KB snatch 53/35 50 dubs 20 KB snatch 40 dubs 15 KB snatch 30 dubs 10 KB snatch 20 dubs 5 KB snatch 10 dubs Metcon (Time) Comp 25 alternating KB...
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07/27/2015

CrossFit Ocala – CrossFit Skill Ring dips View Public Whiteboard Metcon (Time) Gpp 21-15-9 Ring dips Thrusters 95/65 15 min time cap Metcon (Time) Comp 9-7-5 Ring muscle ups Squat clean thrusters 135/95
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07/25/2015

CrossFit Ocala – CrossFit Skill Go over movements View Public Whiteboard Metcon (Time) Running DT 5 Rounds 400m run 12 deadlift 155/105 9 Hang power Cleans 6 shoulder to overhead
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07/24/2015

CrossFit Ocala – CrossFit Friend on Friday. Team wod Skill Go over wod movements View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 partition anyhow 30 min Amrap 30 wall balls 20/15. 10ft 9ft 30 SDHP 75/55 30 box jump 20in across 30 push press 75/55 30...
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07/23/2015

CrossFit Ocala – CrossFit strength Deadlift Based off of 90% of 1rm 55%x5, 65%x5, 75%x5, 85%x5+ View Public Whiteboard Metcon (AMRAP – Reps) Gpp Death by burpee pull ups EMOM Min 1 you do 1 burpee pull up Min 2 you do 2 burpee pull up Min 3 you do...
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07/22/2015

CrossFit Ocala – CrossFit WCW View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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