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 Push Jerk (5×5) @75% Metcon 3 Rounds, w/ a partner: 60 Wallballs 20/14 40 Cal on AAB or Rower 20 Ring Dips 1 person works at a time
View Public Whiteboard Weightlifting Push Jerk (5×5) @70% Metcon AMRAP 30 Minutes with a partner: 20 Shoulder to OH 115/75 20 KB Swings 53/35lbs 20 Cal on AAB or Rower
View Public Whiteboard Weightlifting Snatch Complex (5×2) Squat Snatch+Overhead Squat+Hang Squat Snatch+Overhead Squat @80-90% Metcon 3 Rounds: 21 Burpees to 6″ Target 21 Sit Ups
View Public Whiteboard Weightlifting Power Clean (5×5) @65% Drop and Reset for each rep. Metcon AMRAP 12 Minutes: 8 Squat Cleans 135/95 10 Box Jumps 24/20 12 Pull Ups
View Public Whiteboard Weightlifting Back Squat (5×5) @90% Metcon 4 Rounds 2 Mins on 1 Min off: 25 Wallballs 20/14 max HSPU reps in remaining time
View Public Whiteboard Weightlifting Power Snatch (5×5) @65% Drop and Reset after each rep. Metcon For Time: 60 Cal Row 3 Rope Climbs 45 GHD Sit Ups 3 Rope Climbs 30 OHS 95/65 3 Rope Climbs
View Public Whiteboard Weightlifting EMOM 8 minutes: 3 Squat Clean Thrusters @70% Metcon AMRAP 12 Minutes: Run 200m 20 Box Jump Overs 24/20 20 Push Ups
View Public Whiteboard BulletProof Shoulder: 15 Side Plank Reverse Fly Modified Pushup Y hold 15 sec x 3 15 Scap Pushups 4×5 T’s 4×5 W’s 20 Cuff Isolation, 5#/2.5# Metcon 6x400m Run 60s Rest
View Public Whiteboard Weightlifting Push Jerk (5×5) @65% Metcon 5 Rounds: 15 CTB Pull Ups 15 Shoulder to OH 115/75
View Public Whiteboard Weightlifting Clean Complex (5×2) Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk @80-90% drop and reset between complex. Metcon Partner AMRAP 10 Minutes: DB Snatch 75/55 Does not have to be squat or alternating, this is to be done with a partner switching every 10