1600 SW 17th Ave
Ocala, FL 34471

Month

January 2017

2/1/2017

CrossFit Ocala – CrossFit Max Distance Broad Jump (15 min) Movement Review View Public Whiteboard Warm-up (No Measure) 400m run 2x 10 pass throughs 10 air squats 5 inch worms 30 sec calf stretch (each) 30 sec pigeon stretch Max Distance Broad Jump (Distance) Really in feet...
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1/31/2017

CrossFit Ocala – CrossFit Movement review View Public Whiteboard CFO warm up 2 (No Measure) X2 200m run/row 10 Push Ups 10 ring rows 10 pass throughs 10 good mornings 30 sec squat hold GPP: Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 15 minutes… 1, 2,...
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1/30/2017

CrossFit Ocala – CrossFit Power snatch review Pistol Progressions View Public Whiteboard CFO2 (No Measure) 400m run then x2 10 pass throughs 10 push up 10 jump squat 15 sec samson stretch each side GPP: Metcon (AMRAP – Rounds and Reps) Three AMRAP 3 with 90 sec rest...
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1/28/2017

CrossFit Ocala – CrossFit Toes to Bar Fundamentals & Kipping View Public Whiteboard CFO Warm Up 1 (No Measure) 400m run Then x2 5 inch worms 10 Jump squats 10 pass throughs 30 sec calf stretch 30 sec E-2-H GPP: Metcon (Time) Descending Ladder 10-9-8…1 2x Toes to...
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1/27/2017

CrossFit Ocala – CrossFit Movement Review View Public Whiteboard CF1 (No Measure) 400m run x2 10 pass throughs 10 ring rows 10 leg swings 10 Push Ups 30 sec standing straddle GPP: Metcon (AMRAP – Rounds and Reps) 4 Rounds with 1 minute rest in between… AMRAP 5,...
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1/25/2017

CrossFit Ocala – CrossFit Bar Muscle Up Progressions View Public Whiteboard CFO warm up 2 (No Measure) X2 200m run/row 10 Push Ups 10 ring rows 10 pass throughs 10 good mornings 30 sec squat hold GPP: Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Double Unders 15 Wall...
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1/24/2017

CrossFit Ocala – CrossFit Power Snatch Cycling View Public Whiteboard CFO2 (No Measure) 400m run then x2 10 pass throughs 10 push up 10 jump squat 15 sec samson stretch each side Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD...
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1/23/2017

CrossFit Ocala – CrossFit Hand stand push up skill work L1: strength & balance L2: kipping progressions L3: strict HSPU challenge – winner gets a free kill cliff (one m/f winner) View Public Whiteboard CF 03 (No Measure) 400m run 2x 10 pass throughs 10 push ups...
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1/21/2017

CrossFit Ocala – CrossFit Kip fundamentals Butterfly progressions View Public Whiteboard CFO Warm Up 1 (No Measure) 400m run Then x2 5 inch worms 10 Jump squats 10 pass throughs 30 sec calf stretch 30 sec E-2-H GPP: Metcon (Time) 21 pull ups Tire flip across turf &back...
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/20/2017

CrossFit Ocala – CrossFit Movement Review View Public Whiteboard CFO warm up 2 (No Measure) X2 200m run/row 10 Push Ups 10 ring rows 10 pass throughs 10 good mornings 30 sec squat hold Metcon (Time) Teams of 2 400m Barbell Carry (200m at a time) Then 42-30-18 Row for...
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