Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: January 2016
Month: January 2016
Your House or Mine
View Public Whiteboard Metcon For Time: 50 pullups 50 pushups 50 situps 50 air squats Metcon 10 Rounds with a Partner: 3 Squat Snatch 155/100 5 Shoulder to OH 7 Ring Dips rest :30
Unit Training Plan
View Public Whiteboard Metcon EOMOM 10 minutes (5 rounds): 4 Touch and Go Squat Cleans Start at 70-75% and work up. Metcon AMRAP 5 Minutes: 3 Power Cleans 155/105 5 CTB Pull Ups
Mission
View Public Whiteboard Metcon 3x800m Run 5:00 Rest Between each 800.
CONOP
View Public Whiteboard Metcon EMOM 5 Minutes: 4 Front Squats Start around 70% and work up. Metcon AMRAP 15 Minutes: 12/9 Cal or AAB 9 Front Squat 135/95 9 Sit Ups
DUSTWUN
View Public Whiteboard Metcon (5 Rounds for weight) EMOM 5 Minutes: 5 Touch and Go Power Snatch Start around 70% and work up. Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 30 Power Cleans 185/125 30 Bar Facing Burpees 120 Double Unders
MDMP
View Public Whiteboard Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Weightlifting Snatch (2) You have 5 minutes to complete a 2RM Snatch. Any style snatch is okay.
Apollo
View Public Whiteboard Metcon AMRAP 10 Minutes: 100 Double Unders 50 Deadlifts 155/105 10 Bar Muscle Ups Weightlifting Thruster (3) 5 Mins to establish a 3RM Thruster, NO REDIP.
Test Me!
View Public Whiteboard Metcon EMOM 5 Minutes: 5 Touch and Go Squat Snatch (Start around 65-70% and work up) Metcon 6 Rounds: 1 Min Max Shoulder to OH 115/75lbs Burpees to 6″ Target :30 Max Toes to Bar rest :90 Each min alternate between SH to OH and Burpees, 3 rounds each.
Out with old, In with the new!
View Public Whiteboard Gymnastics Ring Strength: 3x30s Partner Handstand Hold 3x10s Support Holds (Rings Out) 3×3 Ring Dips (Strict, Hollow Body, Rings out) 3×5 Support Swings (Rings Out) 3×5 Cross Pull-Outs 3x10s Support Tuck Holds (Rings Out) 3×7 Ring Push-Ups (Hollow Body, Rings Out) Rings-Progression: 3×10 Swings 5×3 Ring Pull-Ups 3×3 Skin the Cat 3×10
Greater effort=Greater Results
View Public Whiteboard Metcon EMOM 5 minutes: 4 Front Squats Start at 60-65% and work up. Metcon AMRAP 20 Minutes: 20 Cal Row 40 Wallballs 20/14 rest :60