1600 SW 17th Ave
Ocala, FL 34471

Month

August 2015

09/01/2015

CrossFit Ocala – CrossFit Skill Double under fundamentals View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 min Amrap 30 dubs 15 box jump 24/20 15 wall balls 20/14 9 burpees
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Forsyth

CrossFit Ocala – CrossFit Skill Go over all movements View Public Whiteboard Metcon (Time) Gpp 7 Rounds 4 deadlifts 115/85 6 strict push ups 15 ring rows 4 cleans 115/85 6 sh-2-oh 115/85 15 sit ups 30 min cap Forsyth (Time) Forsyth 7 Rounds 4 deadlifts 155/105 6 HSPU 15...
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08/29/2015

CrossFit Ocala – CrossFit skill go over movements View Public Whiteboard Metcon (Time) gpp 5 rounds 400m run 21 walking lunge 15 ring rows 9 burpee you must run past turf before you start walking lunges Rene (Time) “Rene” 7 Rounds: 400 Meter Run 21 Walking Lunges 15...
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08/28/2015

CrossFit Ocala – CrossFit Friend on Friday Team day Skill Go over movement View Public Whiteboard Metcon (Time) Teams of 2 For time 100 partner med ball sit ups 1200 m med ball relay run (200m runs) 100 partner ball slams 1200 m med ball relay 100 partner med ball sit ups
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08/27/2015

CrossFit Ocala – CrossFit Strength Deadlift based off of 90% of 1rm 55%x5, 65%x5, 75%x5, 85%x3, 95%x1+ View Public Whiteboard Metcon (Time) Gpp 15-12-9-9-12-15 Deadlift 135/95 80ft sled push after each round Metcon (Time) Comp 15-12-9-9-12-15...
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08/26/2015

CrossFit Ocala – CrossFit Skill Handstand Push up View Public Whiteboard Metcon (Time) Gpp 3 rounds 400 m run 5 HSPU 20 Wall Ball 20/15 (w 8ft) Metcon (Time) Comp 3 rounds 400 m run 10 HSPU (men use 4in Deficit 45 and 15) 20 Wall Ball 20/15 (w 9ft)
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08/25/2015

CrossFit Ocala – CrossFit Skill Pull Ups View Public Whiteboard Metcon (Time) GPP 15-12-9 power snatch 95/65 pull ups Metcon (Time) Comp 15 power snatch 95/65 15 pull ups 12 power snatch 115/85 12 chest 2 bar 9 power snatch 135/95 9 bar muscle up
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08/24/2015

CrossFit Ocala – CrossFit Skill Power snatch progressions This will be done in a group View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp/comp 9 min Amrap 9 KB swings 54/35 9 burpees 9 KB swings 9 box jumps 24/20
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08/22/2015

CrossFit Ocala – CrossFit View Public Whiteboard Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in...
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08/21/2015

CrossFit Ocala – CrossFit Strength/skill Thruster 2-2-2-2-2 View Public Whiteboard Metcon (AMRAP – Reps) Gpp 15 min ladder 1,2,3,4,5,6,etc Thruster 95/65 80 ft bear crawl after each round Metcon (AMRAP – Reps) Comp 15 min ladder 1,2,3,4,5,6,etc… Thrusters...
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