Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
View Public Whiteboard Gymnastics Skill Work: Handstand Work 3×10 Tuck-Up handstands 5x30s Handstand Hold w/Spot 3x30s Hollow Body Holds 3×3 Ring Pull-ups (false grip, High pull w/spot) 2×2 Skin the Cat (advanced)
View Public Whiteboard Weightlifting Back Squat (8×2) -@60% of your 1 rep max. -No sleeves or belt. Form focus. Keep rest very short. 3 Rounds: 50 Double Unders 10 Power Cleans 135/95 15 Toes to Bar
View Public Whiteboard Half Tabata: Hollow Hold Plank Hold Plank Hold L/R Banana Rollx2 Isabel For Time: 30 Snatches 135/95
View Public Whiteboard Weightlifting Deadlift (1×5) Add 5-10lbs. to previous 5 rep max. Controlled descent, no bouncing. 4 Rounds: Row 500m 30 Wallballs 20/14 20 Pull Ups
View Public Whiteboard Weightlifting Bench Press (5-5-5-5-5) Progressive Loading 3 Rounds: 2 Rope Climbs 12 Incline Push-Ups on Rings 22 Box Jump Overs 24/20″
View Public Whiteboard Weightlifting Weighted Pull-ups (5×3) -As Heavy As Possible each round. -Use the Lightest band possible if you do assisted pull-ups. 3 Rounds: 15 Thrusters 95/65 5 Muscle Ups
View Public Whiteboard With a Partner each will complete for a total time: 4x200m sprint 2x400m sprint 1x800m sprint One person works while one person rests.
View Public Whiteboard Weightlifting Squat Clean (10×2) -Focus on form. -Drop and Reset. -Newer Athletes practice clean to front squat. -10 minute time cap. 4 Rounds: 10 Hang Power Cleans 135/95 15 Push-Ups Rx+-155/105 HR Push-Ups
View Public Whiteboard Weightlifting Deadlift (1×5) -@ 90% of 5 Rep Max found in previous weeks. -No bouncing at the bottom. Slow eccentric contraction down. AMRAP 20 Minutes: Run 400m 10 Power Snatch 135/95
View Public Whiteboard Weightlifting Back Squat (5-5-5-5-5) For Time: Row 1k 50 OHS 95/65 30 CTB