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 Weightlifting Pause Power Position Snatch (1) Pause in the High Hang Metcon AMRAP in 8 minutes: 6 Power Snatches 115/75 8 HSPU (strict)
View Public Whiteboard Metcon 3x10s Support Holds (Rings out) 3×3 Ring Dips (strict, hollow body, rings out on top) 3×5 Support Swings 3×5 Cross Pull-Outs (w/spot or band) 3x10s Support Tuck Holds 3×7 Ring Push-Ups (Hollow body/rings out) 3×10 Swing (rings out on back swing, form focus 5×3 Ring Pull-ups (False Grip, High pull w/spot)
View Public Whiteboard Weightlifting Back Squat (5×5) @ 60% Metcon For Time: Row 750m 50 Wall Balls 25 Power Cleans 135/95
View Public Whiteboard Weightlifting Pause Power Position Clean & Jerk (1) Work up to a 1 Rep Max. Pause in the High Hang. Metcon 18-15-12 reps of: Deadlift 225/155 Bar Facing Burpees Rx+ 15-12-9 reps for time: Deadflift 225/155 Burpee Box Jump Overs 24/20″
View Public Whiteboard Weightlifting Bench Press (1) Work up to a 1 RM Bench Press. Metcon Max Effort 1-Mile Run Go all out for this trial.
View Public Whiteboard Metcon Every Minute on the Minute for 10:00 complete: 1 Squat Snatch @ 80% Complete Power Snatch if ROM is limited. Metcon 4 Rounds: 10 CTB 5 Full Snatches 135/95 Complete Power Snatch if ROM is limited.
View Public Whiteboard Weightlifting Shoulder Press (7×1) @80-90% Metcon Max Effort 2k Row All out effort for the row during test week.
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)
View Public Whiteboard Weightlifting Back Squat (3×1) 80-90% Back Squat (4×1) 90-100% CrossFit Games Open 15.3 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders
View Public Whiteboard Weightlifting Deadlift (7×1) @80-90% 2 Mile Time Trial For Time: Run 2 miles