1600 SW 17th Ave
Ocala, FL 34471

Month

September 2015

10/01/2015

CrossFit Ocala – CrossFit Throw back Thursday Skill/Strength Thrusters Beg. Fundamentals Int./Adv. 3-3-3-3-3 climbing 25 min cap on workout View Public Whiteboard CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18...
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09/3/2015

CrossFit Ocala – CrossFit skill Beg./Int.-HSPU Adv. 5-5-5-5-5 Bench press climbing View Public Whiteboard Metcon (AMRAP – Rounds and Reps) gpp 12 min amrap 10 deadlift 185/135 5 HSPU 15 dubs Metcon (AMRAP – Rounds and Reps) Comp 10 deadlift 225/155 10 HSPU 30...
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09/29/2015

CrossFit Ocala – CrossFit Skill Go over wod movements View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds 2 min ME KB clean and jerk 53/35 1 min rest 2 min ME burpees 1 min rest 2 min ME box jumps 24/20
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09/28/2015

CrossFit Ocala – CrossFit Skill/Strength Front squats Beg. Fundamentals (Coaches note-Go over power clean to get bar to front rack, go ove proper front rack position and proper squat mechanics, have member work up to a working weight for the WOD) Int. 3-3-3-3-3 135/95...
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9/26/2015

CrossFit Ocala – CrossFit View Public Whiteboard GPP: Metcon (Time) Chipper: 50 Double Unders 40 Box Jumps 30 Burpees 20 Hang Power Cleans 95/65 10 HSPU 80FT Tire Flip 10 HSPU 20 Hang Power Cleans 95/65 30 Burpees 40 Box Jumps 50 Double Unders COMP: Metcon (Time) Chipper:...
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09/25/2015

CrossFit Ocala – CrossFit Friend on Friday!!! View Public Whiteboard Metcon (Time) Teams of 2 Partition any how except the run Gpp For time 120 KB swings 54/35 800m shuttle run (200m at a time) 120 KB sumo deadlift hi pulls 30 min cap Metcon (Time) Comp 60 power snatches...
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09/24/2015

CrossFit Ocala – CrossFit Skill Rope climbs View Public Whiteboard Metcon (Time) gpp 4 rounds 20 wall balls 20/15 5 deadlifts 185/135 1 rope climb 20 min cap Metcon (Time) Comp 4 rounds 20 wall balls 20/15 w 9ft 5 power cleans 185/135 1 rope climb 20 min cap
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09/23/2015

CrossFit Ocala – CrossFit Skill/Strength push jerk Beg. Fundamentals Int/Adv 15 min to work complex of 1 power clean + 3 push jerks Work up to a heavy but clean set View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp 12 min amrap 10 Push jerks 95/65 10 sit ups...
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09/22/2015

CrossFit Ocala – CrossFit Skill Go over wod movements View Public Whiteboard Metcon (AMRAP – Reps) Gpp 2 rounds 2 min ME pull ups 1 min rest 2 min ME burpee box jump 24/20 1 min rest 2 min ME calorie row 1 min rest Metcon (AMRAP – Reps) Comp 2 rounds 2 min ME...
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09/21/2015

CrossFit Ocala – CrossFit Skill/Strength Overhead Squat Beg. Fudementals Int. 5-5-5 (115/85 across) must come from ground Scale if necessary Adv. 5-5-5 (135/95) weight must come from ground View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead...
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