Month: March 2016

Month: March 2016

Hello Hamstrings!
March 18, 2016 WOD oleglorycrossfit

Sometimes we all just need a break!  Metcon 4 Rounds for Time Run 400m or Row 500m 21 KB Sumo Deadlift High Pulls, 53/35 View Public Whiteboard

16.4
March 17, 2016 WOD oleglorycrossfit

CrossFit Games Open 16.4 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups View Public Whiteboard

Cat Fight!
March 16, 2016 WOD oleglorycrossfit

                            Metcon Each for Time: 800m Run 5:00 Rest 400m Run 3:00 Rest 400m Run In case of inclement weather Row the following. Metcon Each for Time: 1000m Row 5:00 Rest 500m Row 3:00 Rest 500m Row View Public Whiteboard  

Flood
March 15, 2016 WOD oleglorycrossfit

Metcon EMOM for 10 minutes: 1 Squat Snatch @80% Metcon 6 Rounds w/ a partner: Row 21 Calories 15 Thrusters 95/65 9 Bar Facing Burpees *Partners do full rounds then switch 3 Rounds /person View Public Whiteboard  

ISH!
March 14, 2016 WOD oleglorycrossfit

Weightlifting Front Squat (5×3) Start around 85% Metcon AMRAP 10 Minutes: 20 Wallballs 20/14 15 Box Jump Overs 24/20″ 10 Sit Ups View Public Whiteboard  

Uber!
March 13, 2016 WOD oleglorycrossfit

Weightlifting Squat Clean (5×3) Drop and Reset (Start around 80%) Metcon 21-15-9 Reps: Push Jerk 135/95 HSPU Scale HSPU with strict press or stink bugs. View Public Whiteboard  

Oh La La!
March 12, 2016 WOD oleglorycrossfit

Weightlifting Push Jerk (4×4) Try to go heavier than last week. Metcon 3 Rounds: 20 Air Squats 15 Calories on the Bike/Rower 10 Handstand Push Ups Scale HSPU with regular Push-Ups. NO WORMING! View Public Whiteboard    

Who’s Happy?
March 10, 2016 WOD oleglorycrossfit

CrossFit Games Open 16.3 AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. View Public Whiteboard  

Cuz We Can!!
March 9, 2016 WOD oleglorycrossfit

Tabata: V-Ups Supermans Hollow Rocks Hip Extensions/Reverse Hyper 30ft Shuttle View Public Whiteboard

Dig In!
March 8, 2016 WOD oleglorycrossfit

Metcon EMOM for 10 minutes of: 1 Power Clean and Jerk @80% Metcon For Time: 50 KB Swings 53/35 50 Box Jumps 24/20″ 50 Cal on Rower 25 KB Swings 25 Box Jumps 25 Cal on Rower View Public Whiteboard