1600 SW 17th Ave
Ocala, FL 34471

Month

January 2016

02/01/2016

CrossFit Ocala – CrossFit Skill Go over all movements View Public Whiteboard (No Measure) 400m run then x2 10 wall balls 5 burpees 10 box jumps 5 pass through then 1 min seated saddle 1 min seated straddle Metcon (Time) Gpp 3 rounds 400m run with med ball 20/15 8 med ball...
READ MORE

01/30/2016

CrossFit Ocala – CrossFit Go over movement 40 min cap Scale if necessary View Public Whiteboard Warm-up (No Measure) 400m run Then X2 10 jump squats 15 sec squat hold 10 push up 10 ring rows Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30...
READ MORE

01/29/2016

CrossFit Ocala – CrossFit Skill Turkish get ups View Public Whiteboard Metcon (AMRAP – Reps) Gpp 12 min ladder 2,4,6,8 etc…. etc… Turkish get up 35/26 200m run after each round Metcon (AMRAP – Reps) Comp 12 min ladder 2,4,6 etc…. Turkish get up...
READ MORE

01/28/2015

CrossFit Ocala – CrossFit Squats Based off of 90% of 1rm 55%x5, 65%x5, 75%x5, 85%x3, 95%x1+ View Public Whiteboard Warm-up (No Measure) 3 rounds 5 burpee 15 air squats 15 sec squat hold 10 pass theough Metcon (AMRAP – Rounds and Reps) Gpp 10...
READ MORE

01/27/2016

CrossFit Ocala – CrossFit Skill Kipling pull up progressions Beg. Fundamentals Int. Kip Adv. butterfly View Public Whiteboard Warm-up (No Measure) 2 rounds 20 dubs or 5 dub attempts 10 ring rows 10 push up 20 walking lunges 15 pass throughs Metcon (Time) Gpp 21-15-9...
READ MORE

01/26/2016

CrossFit Ocala – CrossFit Skill/Strength EMOM 7 3 Hang power cleans Comp. 185/135 ADV. 135/95 Int. 115/85 Beg 75/55 (or fundamental skill with coach) View Public Whiteboard Metcon (Time) Gpp 7 Rounds 7 Deadlift 185/135 7 Burpee box over 24/20 (may touch top) Metcon (Time)...
READ MORE

01/25/2016

CrossFit Ocala – CrossFit Skill Toe-2-Bar View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp 15 min amrap 10 toe 2 rig 10 push up 15 wall ball Metcon (AMRAP – Rounds and Reps) Comp 15 min amrap 5 toe 2 bar 10 push up 15 wall balls CFO warm up 2 (No...
READ MORE

Juicy J

CrossFit Ocala – CrossFit Juicy J Dirty 30 skill Rope Climbs View Public Whiteboard Metcon (Time) for time 30 Deadlift 135/95 80 ft sled push 1 rope climb 30 HPC 135/95 80 ft sled push 1 rope climb 30 Deadlift 80 ft sled 1 rope climb CF1 (No Measure) 400m run then x2 10...
READ MORE

01/21/2016

CrossFit Ocala – CrossFit Squats off of 90% 50% x 5, 60% x 5 70% x 3, 80% x 3, 90% x 3+ View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Gpp 9 min AMRAP 9 front squats 95/65 18 lateral bar hops Metcon (AMRAP – Rounds and Reps) Comp...
READ MORE

01/20/2016

CrossFit Ocala – CrossFit Team Day View Public Whiteboard Metcon (Time) teams of 2 1000m row then 100-80-60-40-20 dubs sit ups then 1000m row partition anyhow CFO Warm Up 1 (No Measure) 3 min Row/Bike/Jump Rope Then x3 10 KB Swings 10 Jump squats 10 pass through 15 sec E-2-H
READ MORE