1600 SW 17th Ave
Ocala, FL 34471

Month

October 2015

10/31/2015

CrossFit Ocala – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp EMOM for 10 min 10 burpees then 3 min ME Box jumps Metcon (AMRAP – Rounds and Reps) Comp EMOM fo 10 min 10 burpee box jumps 24/20 then 3 min ME power snatch 135/95
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10/30/2015

CrossFit Ocala – CrossFit costume day!!! team day View Public Whiteboard Metcon (AMRAP – Rounds and Reps) gpp AMRAP 20 of: 3 Power Cleans, 135/95 3 Front Squats, 135/95 3 Jerks, 135/95 teams of 2 you do a round i do a round Metcon (AMRAP – Rounds and Reps) comp...
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10/29/2015

CrossFit Ocala – CrossFit skill toe 2 bar View Public Whiteboard Metcon (AMRAP – Rounds and Reps) gpp AMRAP 10: 5 Toes to KB 15 Wallball Shots (20/14) w-8ft 30 Double-Unders Metcon (AMRAP – Rounds and Reps) comp AMRAP 10: 10 Toes to Bar 15 Wallball Shots (20/14)...
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10/28/2015

CrossFit Ocala – CrossFit strength 1 power snatch + 2 ohsq 5 sets View Public Whiteboard Metcon (Time) gpp 25 Power Snatches, 75/55 25 Ring rows 25 Overhead Squats, 75/55 25 Ring rows 25 Thrusters, 75/55 25 ring rows 18 min cap Metcon (Time) comp 25 Power Snatches, 95/65 25...
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10/27/2015

CrossFit Ocala – CrossFit Strength 5 x 1 power clean + 1 hang power clean View Public Whiteboard Metcon (Time) gpp 3 rounds 400m run 12 deadlift 185/135 21 box jumps 24/20 18 min cap Metcon (Time) comp 3RFT: Row 500 Meters 12 DL (225/185) 21 Box Jump Overs (24/20)
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10/26/2015

CrossFit Ocala – CrossFit Hero Day View Public Whiteboard Metcon (Time) Gpp Teams of 2 40 Clean and Jerks (135/95) 1600m shuttle run 400m @ a time 40 Pull Ups 1600m shuttle run 400m @ a time 100 Burpees partition reps evenly Glen (Time) For Time: 30 Clean and Jerks, 135#...
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10/24/2015

CrossFit Ocala – CrossFit Go Over all Movements View Public Whiteboard Metcon (AMRAP – Reps) GPP In a 10 Minute Window: 800m run, then ME Power Snatch 95/65 Rest 3:00 In a 7 Minute Window: 600m Run, Then ME PowerClean 95/65 Rest 3:00 In a 4 Minute Window: 400m, ME...
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11/23/2015

CrossFit Ocala – CrossFit Go over all wod movements View Public Whiteboard Metcon (AMRAP – Reps) 8 rounds of :20s on, :10s off Wall Balls, 20/14 KB swings 54/35 Burpees Box Jumps
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10/22/2015

CrossFit Ocala – CrossFit Throw back thursday Skill Power snatch Fundamentals View Public Whiteboard CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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10/21/2015

CrossFit Ocala – CrossFit Group Snatch balance skill View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp Teams of 2 AMRAP 12: 30 Sumo DL HP 75/55 20 pushups (M-strict, W-HR) partition anyhow Metcon (AMRAP – Rounds and Reps) Comp Teams of 2 AMRAP 12: 30...
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