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Month: January 2015

Month: January 2015

Hole Up Swole Up!! You said Wha!?
January 31, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Front Squat (Max Effort) CrossFit Games Open 13.3  12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

Suctify!
January 30, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Power Clean (Max Effort) Power Snatch (Max Effort) CrossFit Games Open 13.4 Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and

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Gymnastiness
January 29, 2015 WOD oleglorycrossfit

View Public Whiteboard Gymnastics Wall Walk to Handstand 3x30s Parallette Push-Ups 5×5 L-Sit 5x10s Straddle L-Sit 5x10s Mobility L-Grip Stretch Crucifix Stretch Partner Straddle Stretch 2x20s Partner Pike Stretch 2x20s Quad Smash 1:00 Hamstring Smash 1:00 Shoulder Smash 1:00 Shoulder Smash 1:00

Deja Vue.1
January 28, 2015 WOD oleglorycrossfit

View Public Whiteboard CrossFit Games Open 13.1 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#

Complex Effort
January 27, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Clean Complex (Max Effort) Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk Warm up to 10lbs less than your current max then hit a PR. Metcon For Time: Row 1K 100 Double Unders Row 1K

Broken Skull
January 26, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Max Effort Push Jerk Warm up to about 10lbs less than your current 1 rep max and lift for the gold. You will have 8 minutes to complete this lift. “Air Force” WOD 20 Thrusters (95/65) 20 Sumo deadlift high pulls (95/65) 20 Push jerks (95/65) 20 Overhead squats (95/65) 20

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I am TNT!
January 24, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Squat Clean (4-4-4-4) Warm up in singles and doubles and hit 4×4 @ 80%. Drop and reset each rep. Metcon All for time: 75 Air Squats 15 Pull Ups 15 Ring Dips 50 Air Squats 10 Pull Ups 10 Ring Dips 25 Air Squats 5 Pull Ups 5 Ring Dips

You can’t bring me down LIZ!!
January 23, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Push Jerk (4-4-4) Metcon 2 Rounds: 30 Toes to bar 20 Front Squats 115/75 10 Handstand Push-Up

Gymnasty!!
January 22, 2015 WOD oleglorycrossfit

View Public Whiteboard Gymnastics Ring Strength: 3x30s Partner Handstand Hold 3x10s Support Holds (Rings Out) 3×3 Ring Dips (Strict, Hollow Body, Rings out) 3×5 Support Swings (Rings Out) 3×5 Cross Pull-Outs 3x10s Support Tuck Holds (Rings Out) 3×7 Ring Push-Ups (Hollow Body, Rings Out) Rings-Progression: 3×10 Swings 5×3 Ring Pull-Ups 3×3 Skin the Cat 3×10

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Well ain’t that some S#!&!!!!!!!
January 21, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Power Clean (4-4-4-4) Metcon Isabel  For Time: 30 Snatches, 135# / 95# You can use any style snatch so long as you hit full hip extension at the top of each rep.