1600 SW 17th Ave
Ocala, FL 34471

Month

February 2016

3/1/2016

CrossFit Ocala – CrossFit Kipping Pull Up Progressions View Public Whiteboard (No Measure) 400m run 2x 10 ring rows/pull ups 10 air squats 5 burpees 30 sec squat hold Metcon (AMRAP – Rounds) GPP Death By Cindy Every minute on the minute until failure 1 ring row, 1...
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2/29/2016

CrossFit Ocala – CrossFit EMOM 8 1 Power Snatch + 1 Squat Snatch Beginner – Choose Weight/Fundamentals Novice – 75/55 Intermediate – 95/65 Advanced – 135/95 Comp – 155/105 View Public Whiteboard Snatch (Power Snatch + Squat Snatch) Metcon...
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2/27/2016

CrossFit Ocala – CrossFit View Public Whiteboard (No Measure) 400m run 2x 10 pass throughs 10 push ups 5 burpees 30 sec standing straddle stretch Metcon (No Measure) 3 Min max effort reps ground-2-overhead (you choose weight) 2 min rest 3 min max effort burpees to plate 2...
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2/26/2016

CrossFit Ocala – CrossFit View Public Whiteboard (No Measure) 200m run then 2x 10 Pass Throughs 10 Lunges (oh or front rack) 5 Pull ups/jumping pull ups 30 sec pigeon stretch CrossFit Games Open 16.1 Scaled (AMRAP – Reps) 20-Minute AMRAP of: 25 Ft. Front Rack Walking...
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2/25/2016

CrossFit Ocala – CrossFit Back Squat Based off of 90% 1RM 65% x 5 75% x 5 85% x 5+ View Public Whiteboard (No Measure) 2x 200m run 10 air squats 5 inch worms 30 sec standing straddle Metcon (Time) GPP Teams of 2 3200m Row for time Must be completed relay...
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2/24/2016

CrossFit Ocala – CrossFit EMOM 8 Clean Complex Squat Clean + Front Squat + Split Jerk Beginners – Choose Weight Novice – 95/65 Intermediate – 135/95 Advanced – 185/135 Comp – 225/155 View Public Whiteboard CFO3 (No Measure) 400m run then x2 10...
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2/23/2016

CrossFit Ocala – CrossFit Skill – Handstand Walk Work Practice static wall holds, shoulder taps and leg taps Advanced – free standing walks View Public Whiteboard (No Measure) 2 min dub practice then 2x 10 Air squats 10 push ups 30 sec Couch stretch 30 sec bar...
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2/22/2016

CrossFit Ocala – CrossFit Skill/Strength 20 min Establish 3 RM OHS Beginners – OHS Fundamentals View Public Whiteboard (No Measure) 400 m run 2 Rounds 10 Pass Throughs 10 OHS 10 Ring Rows 30 Sec Pidgeon Stretch (Each side) Metcon (AMRAP – Reps) GPP 15.2 Open...
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02/20/2016

CrossFit Ocala – CrossFit 1 RM snatch squat or power View Public Whiteboard Metcon (Time) Gpp 21-15-9 Deadlift OH walking lunge 25/15 burpees 200m run after each round Metcon (Time) comp 21-15-9 Deadlift 225/155 OH walking lunge 45/35 bar facing burpee over bar 50 dubs...
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2/19/2016

CrossFit Ocala – CrossFit skill Rowing Efficiency View Public Whiteboard (No Measure) 400m run then x2 15 air squats 10 push ups 10 ring rows 15 pass through Metcon (AMRAP – Reps) GPP 4 Rounds 2 min max effort row for cal 30 sec rest 2 min max box jumps 24/20 30 sec...
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