1600 SW 17th Ave
Ocala, FL 34471

Month

December 2015

12/30/2015

CrossFit Ocala – CrossFit skill hang power clean fundamentals View Public Whiteboard CFO warm up 2 (No Measure) X2 200m run 5 burpees 50 ft walking lunge 5 book worms 10 good mornings 15 sec squat hold Metcon (AMRAP – Rounds and Reps) 15 min ladder...
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12/29/2015

CrossFit Ocala – CrossFit skill rope climbs View Public Whiteboard Metcon (Time) for time 800m run 2 rope climbs 30 burpee box jumps 2 rope climbs 30 burpee box jumps 2 rope climbs 800m run CF1 (No Measure) 400m run then x2 10 jump squats 10 kb swings 10 push ups 10 leg swings
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12/28/2015

CrossFit Ocala – CrossFit skill / strength OHSQ beg. skill sesh OHSQ 3-3-3-3-3 View Public Whiteboard Metcon (Time) Teams of 2: 2 Rounds for time of: 50 Overhead Squats, 75/55 50 sit ups 50 KB swings 53/35 50 Ring Rows partition anyhow 16 min time cap Metcon (Time) Teams of...
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12/23/2015

CrossFit Ocala – CrossFit Hero Day Deadlift 3-3-3-3-3 View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in...
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12/22/2015

CrossFit Ocala – CrossFit Jackie View Public Whiteboard Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Warm-up A (No Measure) 3min of Double-Unders Then; 2 rounds 10 Pull-ups 10 ABMAT Sit-ups 10 Overhead Squat w/PVC 10 PVC Pass Through 30sec Elbow-2-Ankle
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12/21/2015

CrossFit Ocala – CrossFit go over movements View Public Whiteboard Metcon (Time) gpp 4 rounds 5 bridge push up 10 Power Clean (95/65) 15 Burpees 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) Metcon (Time) comp 4 rounds 5 Handstand Pushups 10 Power Clean (135/95) 15...
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12/19/2015

CrossFit Ocala – CrossFit Strength find 1rm snatch power or squat View Public Whiteboard Metcon (Time) 3 Rounds: 10 power snatch (135/95) 400 Meter Run
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12/18/2015

CrossFit Ocala – CrossFit FGB Go over all movements View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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12/17/2015

CrossFit Ocala – CrossFit team day View Public Whiteboard Metcon (AMRAP – Rounds and Reps) teams of 2/3 20 min amrap 12 cal row 10 kb swings 50 ft walking lunge
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12/16/2015

CrossFit Ocala – CrossFit skill pull up progressions View Public Whiteboard Metcon (Time) gpp 4 rounds of: 7 Front Squats 115/85 35 Double Unders 7 Pull ups Metcon (Time) comp 4 rounds of: 7 Front Squats, 155/105 70 Double Unders 7 C2B Pull ups
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