1600 SW 17th Ave
Ocala, FL 34471

Category

WOD

07/25/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO3 (No Measure) 400m run x2 10 KB stiff leg deadlifts 10 KB sumo deadlift hi pulls 10 KB swings 10 goblet squats 60 sec standing straddle Skill/Strength Clean and Jerk 20 min Level 1 – work fundamentals with coach...
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07/24/2017

CrossFit Ocala – CrossFit View Public Whiteboard Warm-up 400m run then x2 5 ring rows/ Pull ups 10 push ups 15 squats then x2 30 sec squat hold 30 sec twisted cross 10 monkey claps Gymnastics Rope Climbs Metcon (Time) Teams of 2 800 m relay run (200m at a time) 50 wall...
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07/22/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO1 (No Measure) x2 200 M row or run 10 Frog Squats 10 Pass through 10 Push ups 30 sec squat hold 30 sec E-2-H Metcon (Time) For time 800m run 30 pull ups 30 sit ups 600m run 20 pull ups 20 sit ups 400m run 10 pull ups 10...
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07/21/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO1 (No Measure) x2 200 M row or run 10 Frog Squats 10 Pass through 10 Push ups 30 sec squat hold 30 sec E-2-H McClaskey (Time) 30 Back Squats (RX 95/65, RX+ 135/95) 15 HSPU 20 Front Squats 10 HSPU 10 OH Squats 5 HSPU
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07/20/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO Deadlift WU (No Measure) 200 m row then x2 10 frog squats 10 kb swings 53/35 10 good mornings pvc pipe or empty bar 30 sec pigeon stretch then start warming up deadlift 5-5-5 Metcon (AMRAP – Rounds and Reps) Gpp 7...
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07/19/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO2 (No Measure) 10 – 3 count jumping jacks then 50 ft walking hi kick –> 50 ft walking lunge –> 50 ft karaoke –> 50 ft butt kicks –> 50 ft hi knees –> Metcon (AMRAP – Rounds and...
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07/18/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO1 (No Measure) x2 200 M row or run 10 Frog Squats 10 Pass through 10 Push ups 30 sec squat hold 30 sec E-2-H Skill/Strength Bear Complex there are many ways to do a bear complex we will follow these steps. deadlift hang...
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07/17/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO4 (No Measure) x2 200m row/run 10 jump squats 30 sec Samson stretch each side 10 push press empty bar 10 pass through Split Jerk (1 rm) Metcon (AMRAP – Reps) Gpp EMOM 12 even – 6 Sh-2-OH 95/65 odd – ME...
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07/15/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO1 (No Measure) x2 200 M row or run 10 Frog Squats 10 Pass through 10 Push ups 30 sec squat hold 30 sec E-2-H Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps...
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07/13/2017

CrossFit Ocala – CrossFit View Public Whiteboard CFO Deadlift WU (No Measure) 200 m row then x2 10 frog squats 10 kb swings 53/35 10 good mornings pvc pipe or empty bar 30 sec pigeon stretch then start warming up deadlift 5-5-5 Wendler Deadlift Week 3 Based off of 90%...
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