fbpx

Month: July 2016

Month: July 2016

JUST KICKIN OFF!
July 30, 2016 WOD oleglorycrossfit

Weightlifting Back Squat (1RM) Work up to a new 1RM. Red For Time: 20 Handstand Push Ups 15 Power Cleans 135/95bs 15 Handstand Push Ups 10 Power Cleans 10 Handstand Push Ups 5 Power Cleans White For Time: 20 Modified HSPU on box 15 Power Cleans 95/65bs 15 Modified HSPU on box 10 Power Cleans

Read More

St. John
July 29, 2016 WOD oleglorycrossfit

Weightlifting Back Squat (5-5-5-5-5) Metcon Red 21-15-9 CTB Pistols Box Jumps 24/20″ White 21-15-9 Banded Strict CTB Pistols to Box Box Jumps 24/20″ Blue 21-15-9 CTB Pistols Box Jumps 18/20

Lobster catchin fools!
July 28, 2016 WOD oleglorycrossfit

Weightlifting Snatch Complex (1RM) Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat Red 5 Rounds: 5 Power Snatch 155/105 7 Strict HSPU 9 Burpees to 6″ target White 4 Rounds: 5 Power Snatch 135/95 7 Strict HSPU on Box 9 Burpees to 6″ target Blue 4 Rounds: 5 Power Snatch 95/65

Read More

Active Recovery in ST. THOMAS
July 27, 2016 WOD oleglorycrossfit

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

Take off!
July 26, 2016 WOD oleglorycrossfit

Weightlifting Power Clean (3-3-3-3-3) Start at 70% and work up! Metcon For Time: 21-15-9 Bar Facing Burpees SDLHP Red = 95/65 White = 75/55 Blue = 45/35

24hrs
July 25, 2016 WOD oleglorycrossfit

Weightlifting Clean Complex (1RM) Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk For Time: 10 Thrusters Run 200m 10 Squat Cleans Run 200m 10 Overhead Squats Run 200m 10 Squat Cleans Run 200m 10 Thrusters Red = 155/105 White = 115/85 Blue = 75/55

2 Peat!
July 24, 2016 WOD oleglorycrossfit

Weightlifting Overhead Squat (2) You have 10 minutes to work up to a 2RM OH Squat. Work from a Rack. Rankel 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m Run In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010.

Read More

Pick up yo trash
July 21, 2016 WOD oleglorycrossfit

Weightlifting Deadlift (3) 3 Touch and Go DL. Form should be perfect! 21-15-9: Row for Calories Deadlift 225/155lbs The 21-15-9 should be fast and painful. The time domain should be sub 7:00. Scale accordingly.

Almost Time
July 20, 2016 WOD oleglorycrossfit

Annie 50-40-30-20-10: Double-unders Sit-ups

After Dark!
July 19, 2016 WOD oleglorycrossfit

Weightlifting Push Jerk (1) From the Rack or Blocks! Red AMRAP 25 Minutes w/ a partner: 30/20 Calories on AAB 20 Burpee Box Jump Overs 24/20″ 10 Strict Handstand Push Ups White AMRAP 25 Minutes w/ a partner 20/15 Calories on AAB 20 Burpee Box Jump Overs 24/20″ 10 Strict Handstand Push Ups on Box

Read More