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 Back Squat (5X5) @60% Metcon 5 Rounds: 200m Run 5 Squat Cleans 165/110
View Public Whiteboard Weightlifting Shoulder Press (5×5) @77.5% Half Murph 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run 30 minute cap!!
View Public Whiteboard Weightlifting Pause Power Position Clean & Jerk (6×3) 70-80% Drop-reset-perfect clean DL each rep ( Split Jerk Last Rep). Less experienced members may hit up to 10 sets, experienced athletes only hit 6 sets. Metcon For Time: 15 Power Clean 185/125 30 Bar Facing Burpees 60 Wallballs 20/14
View Public Whiteboard 1-Mile Run Max Effort 1-Mile Run This is meant to be a light jog with a lot of stretching afterwards, however, feel free to complete a max effort run if you want. The stretching is mandatory!!
View Public Whiteboard Weightlifting Back Squat (4×4) @87.5 Metcon AMRAP 18 Minutes with a partner: 12 CTB Pull Ups 18 Shoulder to OH 135/95 24 Cal on AAB or Rower
View Public Whiteboard Weightlifting Deadlift (1×3) Work up to ONE heavy set of 3 Deadlift. Control weight back down, takes hands off bar, complete next rep. HEAVIER than last time. Metcon 3 Rounds: 12 Front Squat 115/75 12 Lateral Bar Burpees
View Public Whiteboard Weightlifting Back Squat (5×5) @77.5% Metcon AMRAP 6 Minutes 3 Full Snatch 135/95 6 Kipping HSPU
View Public Whiteboard Weightlifting Deadlift (1×5) Work up to ONE heavy set of 5 Deadlift. Control weight back down, takes hands off bar, complete next rep. Attempt to repeat 4 rep weight from last week. Metcon 5 Rounds: 6 Deadlift 275/185 6 Muscle Ups
View Public Whiteboard Weightlifting Shoulder Press (5×5) @75% Metcon AMRAP 20 Minutes: 15 Cal Row 10 Burpees to 6″ Target 15 Pull Ups 10 Alt Single Arm Dumbbell Squat Snatch AHAP up to 70/50
View Public Whiteboard Metcon Tabata Holds: Round 1: Tabata Handstand Hold Round 2: Tabata Plank Hold Round 3: Tabata Ring Support Hold Round 4: Tabata Front Scale Hold Round 5: Tabata Hollow Hold Round 6: Tabata Side Scale Hold