1600 SW 17th Ave
Ocala, FL 34471

Month

November 2015

12/01/2015

CrossFit Ocala – CrossFit Strength Pull ups 5 sets of ME strict pull ups You may use band if needed View Public Whiteboard Metcon (Time) Gpp 3 rounds 20 ring rows 10 front squats 135/95 10 Burpees Metcon (Time) Comp “Satan’s Whiskers” 3 RFT: 10 C2B Pull ups (w-chin over...
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11/30/2015

CrossFit Ocala – CrossFit Skill / strength Adv. find 1 rm split jerk off rack or blocks Int. find heavy 1 power clean + 2 push jerks Beg. Go over wod movement. Primarily power clean and shoulder 2 overhead View Public Whiteboard Metcon (Time) Gpp 15-12-9-6: Power Clean...
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11/28/2015

CrossFit Ocala – CrossFit View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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11/27/2015

CrossFit Ocala – CrossFit Open gym View Public Whiteboard Metcon (Time) 1000m row 25 wall balls 50 burpee 25 wall balls 800m run
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filthy fifty

CrossFit Ocala – CrossFit View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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11/25/2015

CrossFit Ocala – CrossFit Strength / Skill hang power snatch 2-2-2-2-2 View Public Whiteboard Metcon (Time) gpp 5 RFT: 12 Hang Power Snatch, 75/55 15 Pull ups Metcon (Time) Comp 5 RFT: 12 Hang Power Snatch, 95/65 15 C2B Pull ups Hang Power Snatch (2-2-2-2-2)
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11/24/2015

CrossFit Ocala – CrossFit Skill intro to GHD View Public Whiteboard Metcon (Time) gpp 1600m run 100 dubs (300 singles) 200 m walking lunge on turf 100 sit ups Metcon (Time) comp 2,000 Row 200 Double unders 200m Walking Lunges 75 GHD sit ups
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11/23/2015

CrossFit Ocala – CrossFit Strength/skill Beg./Int. 1-1-1-1-1 2 power cleans + 1 push jerk Adv. 1-1-1-1-1 1 squat clean + 1 front squat + 1 split jerk View Public Whiteboard Metcon (Time) Gpp 7 rounds 7 slam balls 7 wall balls 7 burpee over parralet Metcon (Time) Comp 7...
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11/21/215

CrossFit Ocala – CrossFit Go over all movements scale as necessary Beg./Int. athletes do power snatches in place of squat snatches View Public Whiteboard Metcon (AMRAP – Rounds and Reps) A. “Jeremy” AMRAP 4: 5 Hang Squat Snatch, 135/95 10 Barbell Burpees 2 minute rest...
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11/20/2015

CrossFit Ocala – CrossFit skill Alternating KB snatch View Public Whiteboard Metcon (Time) GPP For Time: 30 1-arm alternating KB Snatches, 53/35 50 Double Unders 20 1-arm alternating DB Snatches, 50 Double Unders 10 1-arm alternating DB Snatches, 50 Double Unders Metcon...
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