1600 SW 17th Ave
Ocala, FL 34471

Month

February 2017

3/1/2017

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 (Time) 3 Rounds for Time 10 deadlifts 155/105 20 wall balls 20/14 400m run...
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2/28/2017

CrossFit Ocala – CrossFit Handstand push up practice Hang Power clean 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 GPP: Metcon (Time) 7 rounds for time 7 hspu 7 hang Power cleans...
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2/27/2017

CrossFit Ocala – CrossFit Front Rack Mobility Work 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 Front Squats 95/65 5x...
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2/25/2017

CrossFit Ocala – CrossFit Muscle Up Progressions View Public Whiteboard CF1 (No Measure) x2 200m row or run 10 pass throughs 10 jumping air squats 10 leg swings per leg 10 Push Ups 30 sec calf stretch 30 sec standing straddle GPP: Metcon (Time) “Baby Yeti” For...
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2/24/2017

CrossFit Ocala – CrossFit Movement review Athletes that are signed up for the open will have 1st choice in equipment. Kettlebells can be used in place for non open athletes and can still be counted as rx in our system if there isnt enough equipment. We will run heats if we...
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2/23/2017

CrossFit Ocala – CrossFit Back Squat Take 90% of 1RM and complete… 5 at 65% 5 @75% 5+ at 85% View Public Whiteboard Back Squat Warm Up (No Measure) 400m run then x2 10 KB SLDL 10 KB SDLHP 10 KB Swings 10 Jumping Air Squats 30 Sec Standing straddle 30...
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2/22/2017

CrossFit Ocala – CrossFit Movement review 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 (Time) 5 rounds for time 10 kb swings 53/35 15 burpees 80 ft sled push after each round...
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2/21/2017

CrossFit Ocala – CrossFit Toes to bar progressions and practice **only 1 : 1 ratio of singles to dubs View Public Whiteboard CFO3 (No Measure) 2 minutes dub practice then x2 10 Air Squats 10 Good Mornings 5 inch worms 10 Leg Swings Each 30 sec Elbow to heel (each) GPP:...
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2/20/2017

CrossFit Ocala – CrossFit Movement review 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 Metcon (AMRAP – Rounds and Reps) AMRAP 15 9 Deadlifts 155/105 12 push-ups (any...
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2/18/2017

CrossFit Ocala – CrossFit Toes to bar efficiency 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 (AMRAP – Reps) Earn it style workout (similar to 15.2) Every 3...
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