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Month: January 2015

Month: January 2015

GWOD1
January 8, 2015 WOD oleglorycrossfit

View Public Whiteboard Gymnastics Handstand Work 3×10 Tuck-Up handstands 5x30s Handstand Hold w/Spot 3x30s Hollow Body Holds Pull-Up Work Shoulder Stretches (L-Grip each arm) 3×7 Hollow-Arch-Hollow 5×3 Toe-to-Bar (Strict) 5×3 Pull-Ups (Strict-False Grip) 3×3 Bar Muscle Ups (Strict w/Spot)

Commit to thinking positive!
January 7, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Power Clean (5-5-5-5-5) Metcon 6 Rounds: 10 Push Ups 15 ABMAT Situps After 6 Rounds, immediately complete 30 Burpees to a 6″ Target.

Commit to Strengthening your Weaknesses.
January 6, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Snatch Complex (2-2-2-2-2) Squat Snatch+Overhead Squat+Hang Squat Snatch+Overhead Squat Complete Snatch Complex at 80-90% of your 1 rep max of the Snatch Complex. Drop and Reset after 1st “Rep”. Metcon 30-20-10 reps: Thruster 75/55lbs Box Jumps 24/20″

Commit to Perfect Technique
January 5, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Back Squat (5-5-5-5-5) Metcon 3 Rounds for time: 9 Squat Snatch 115/75lbs 12 CTB Pull Ups Work on consistency in technique for each squat snatch. Not looking for a good time but good technique.

Commit
January 3, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Squat Snatch (5-5-5-5-5) Metcon AMRAP in 20 Minutes: 10 KB Swings 53/35 10 Box Jumps 24/20″ 10 Burpees to 6″ Target

Commit now and see results
January 2, 2015 WOD oleglorycrossfit

View Public Whiteboard Weightlifting Push Jerk (6-6-6)  Metcon AMRAP in 9 Minutes of: 10 Deadlifts 225/155 8 Lateral Burpees 6 HSPU

Do What You Want!!! Da Do What You Want!!
January 1, 2015 WOD oleglorycrossfit

Have a Happy New Year Everyone!! View Public Whiteboard