1600 SW 17th Ave
Ocala, FL 34471

Month

March 2017

4/1/2017

CrossFit Ocala – CrossFit Rope Climb Fundamentals View Public Whiteboard CF 04 – Squat (No Measure) 400m run or row, or 2 min dub practice Then 2x 10 pass throughs 10 air squats 10 leg swings per leg 30 sec calf stretch 30 sec pigeon stretch Sisson (AMRAP –...
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3/31/2017

CrossFit Ocala – CrossFit Movement Review View Public Whiteboard CF 04 – Squat (No Measure) 400m run or row, or 2 min dub practice Then 2x 10 pass throughs 10 air squats 10 leg swings per leg 30 sec calf stretch 30 sec pigeon stretch GPP: Metcon (AMRAP – Rounds...
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3/30/2017

CrossFit Ocala – CrossFit Bench Press Fundamentals 20 Min to Establish 1RM Bench View Public Whiteboard CF05 Bench Press (No Measure) 400m run 2x 10 pass throughs 10 ring rows 10 push ups 30 sec standing straddle 30 sec elbow to heel BP1: Bench Press (1RM) GPP: Metcon...
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3/29/2017

CrossFit Ocala – CrossFit Ring Muscle Up Skills & Drills Tire Flip Review View Public Whiteboard CF 03 (No Measure) 400m run 2x 10 pass throughs 10 ring rows 10 push ups 10 jumping air squats 10 good mornings 30 sec pigeon stretch GPP: Metcon (AMRAP – Rounds and...
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3/28/2017

CrossFit Ocala – CrossFit Overhead Squat 5 sets of 3 reps ascending in weight View Public Whiteboard CF 04 – Squat (No Measure) 400m run or row, or 2 min dub practice Then 2x 10 pass throughs 10 air squats 10 leg swings per leg 30 sec calf stretch 30 sec pigeon...
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3/27/2017

CrossFit Ocala – CrossFit Toes to Bar L1: Fundamentals/Scaling Option practice L2: 5 sets of 5 Strict knee raises L3: 5 sets of 5 Strict leg raises L4: 5 sets of 3 strict toes to bar View Public Whiteboard CF1 (No Measure) x2 200m row or run 10 pass throughs 10 jumping air...
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3/25/2017

CrossFit Ocala – CrossFit Ring push up & Ring Dip Fundamentals 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) 4RFT 10 Ring Push Ups 20 Sit Ups 400m Run COMP: Metcon...
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3/24/2017

CrossFit Ocala – CrossFit Movement review View Public Whiteboard Warm-up (No Measure) 2 min dub practice 2x 10 pass throughs 10 good mornings 10 air squats 30 sec calf stretch 30 sec pigeon stretch Rx: CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# /...
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3/23/2017

CrossFit Ocala – CrossFit 20 min to establish 1RM Back squat View Public Whiteboard CF 04 – Squat (No Measure) 400m run or row, or 2 min dub practice Then 2x 10 pass throughs 10 air squats 10 leg swings per leg 30 sec calf stretch 30 sec pigeon stretch BS1RM: Back...
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3/22/2017

CrossFit Ocala – CrossFit Happ y(early) birthday Dan Weldon! Movement review View Public Whiteboard CFO3 (No Measure) 400m run or row, or 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: Metcon...
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