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Month: December 2014

Month: December 2014

New Year’s Eve
December 31, 2014 WOD oleglorycrossfit

View Public Whiteboard Warm-up 3 Slow Rounds: 10 PVC Pass Throughs 10 Snatch Grip BTN Push Press 10 Overhead Squats 50m Jog Mobility Banded Overhead Distraction:2 minutes Overhead with External Rotation Bias:1 minute Quad Smash: 1 minute Posterior Chain Floss: 1 minute Weightlifting Power Snatch (5-5-5-5-5) Metcon (Time) 3 Rounds: 7 Power Cleans @65% 1RM

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Exercise Therapy
December 30, 2014 WOD oleglorycrossfit

Ole Glory CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 10 Barbell Thrusters 20s L-sit Mobility (No Measure) Couch Stretch 1:00 Shoulder Rotator Smash (p.250) Overhead Tissue Smash (p.255) Weightlifting Clean Complex (2-2-2-2-2) Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split JerkDrop and Reset after 1st

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Is it Mardi Gras yet?
December 29, 2014 WOD oleglorycrossfit

Ole Glory CrossFit – CrossFit View Public Whiteboard Warm-up Dynamic Full body Ladder (Warm-Up) (No Measure) Bunny Hop 10 Push-Ups In-Out 10 Strict Pull-Ups Heisman 10 Dips High Knees Mobility (No Measure) Wall Squat 3:00 Tricep Smash 1:00 Shoulder Smash 1:00 Weightlifting Back Squat 5×5 (5-5-5-5-5) Metcon Metcon (Time) 4 Rounds: 40 Double Unders 20

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Body Blaster
December 27, 2014 WOD oleglorycrossfit

Ole Glory CrossFit – CrossFit View Public Whiteboard Warm-up KIDS – Dodgeball (No Measure) Let’s play a friendly game of Dodgeball! Dynamic Stretches (No Measure) Dynamic Core Dynamic Quad Roll-up Straight-Leg Roll-up Wide-Leg Roll-up Butterfly Mobility (No Measure) Couch Stretch Olympic Wall Squat (p.343) Weightlifting 5 Rep Max Back Squat Find a 5 rep max

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The Day After.
December 26, 2014 WOD oleglorycrossfit

Ole Glory CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Bunny Hop 10 Push-Ups In-Out 10 Strict Pull-Ups Heisman 10 Dips High Knees Dynamic Stretches (No Measure) Dynamic Core Dynamic Quad Roll-up Straight-Leg Roll-up Wide-Leg Roll-up Butterfly Mobility Shoulder/Tricep/Lat smash (No Measure) Tricep Smash (p.277) Shoulder Rotator Smash + Floss (p.250) Overhead Tissue Smash

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12 Days of CrossFit
December 25, 2014 WOD oleglorycrossfit

Ole Glory CrossFit – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Anterior Hips/Post. Chain/Upper Back (No Measure) Reverse Ballerina (p.337) 1st Rib Mobilization (p.247) Super P-Laties (p.356) Metcon Metcon (Time) 1. Clean-and-Jerk (95/65) 2.

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Merry Christmas Eve!
December 24, 2014 WOD oleglorycrossfit

Ole Glory CrossFit – CrossFit View Public Whiteboard Warm-up Shoulders (Warm-Up) (No Measure) 2 slow rounds of: 15 Front Raises 5/2.5 15 Lateral Raises 5/2.5 15 Back Flys 5/2.5 15 Burpees Mobility Squat/KB (Mbility) (No Measure) Super Front Rack: 30s Reverse Sleeper Stretch: 30s Banded Distraction: 30s Banded Hip Extension Weightlifting Push Jerk Metcon Metcon

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Not Her!!
December 23, 2014 WOD oleglorycrossfit

View Public Whiteboard Warm-up 30 Wall Angels in deep squat 30 Ring Rows 30 Pass Throughs 15 Dynamic leg Swings each leg 50m High Knees Mobility Hip Distraction T-Spine Smash: Overhead Ext. Bias (p.238) Weightlifting Power Snatch Metcon Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Cool Down Partner: Lateral Neck Stretch Rotating Neck Stretch Behind

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OH NO!!
December 22, 2014 WOD oleglorycrossfit

Ole Glory CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 300m Row 10 Burpees Over Rower Mobility Warm-up (No Measure) Banded Hip Distraction Super Front Rack Dynamic Stretches Dynamic Stretches (No Measure) Dynamic Core Dynamic Quad Roll-up Straight-Leg Roll-up Wide-Leg Roll-up Butterfly Weightlifting Power Clean Metcon CrossFit Games Open 14.4 (AMRAP –

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Go ULL!!!
December 20, 2014 WOD oleglorycrossfit

Ole Glory CrossFit – CrossFit View Public Whiteboard Warm-up Snatch/OH Squat (Warm Up) (No Measure) 3 Slow Rounds: 10 PVC Pass Throughs 10 Snatch Grip BTN Push Press 10 Overhead Squats 50m Jog Snatch/OH Squat (Mobility) (No Measure) Banded Overhead Distraction:2 minutes Overhead with External Rotation Bias:1 minute Quad Smash: 1 minute Posterior Chain Floss:

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