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.
Month: August 2016
Month: August 2016
Bug Out Tyme!
Metcon3 Rounds:Push Ups – Climb the Ladder 25 Minute Time Cap1-2-3-4-5 etc until you fail to hit the set unbroken.
Pensacola Prep!
Weightlifting Shoulder Press (4-4-4-4) Hit 1×4 @75% then hit 4×4 @80%. Red AMRAP 6 Minutes: 10 Thrusters 95/65lbs 3 Bar Muscle Ups Rest 5:00 AMRAP 6 Minutes: 10 Thrusters 75/55lbs 6 CTB Pull Ups White AMRAP 6 Minutes: 10 Thrusters 85/55lbs 3 CTB Pull-Ups Rest 5:00 AMRAP 6 Minutes: 10 Thrusters 65/45lbs 6 Pull-Ups Blue
Another Distraction!
Weightlifting Pause Low Hang Snatch (3-3-3-3-3-3) @70-80%. Drop and Reset. Metcon 400m Farmers Carry As heavy as possible!
A waste of time!
Weightlifting Back Squat (5-5-5-5-5) @77.5% Red Run 1 Mile 50 Handstand Push Ups 25 Overhead Squats 115/75 White Run 3/4 Mile (800 & 400) 30 Box HSPU 20 Overhead Squats 95/65 Blue Run .5 Mile 25 Shoulder Press 15 Overhead Squats PVC OR TRAINING BAR Time cap on this workout is 15:00. OHS should be
To be activated, or not to be activated!
Weightlifting Deadlift (1×5) Try to use the same weight as the 1×4 from W2. Metcon Row 30 Calories x 2 Rest 3:00 Row 20 Calories x 2 Rest 2:00 Row 10 Calories x 4 Rest :60
How to Slug!
Weightlifting Pause Power Position Clean (1RM) then Pause Low Hang Clean (1RM) Red 5 Rounds for Time: 20 Push Ups 100ft Walking Lunge Steps White 5 Rounds for Time: 15 Push Ups 80ft Walking Lunge Steps Blue 5 Rounds for Time: 10 Push Ups 60ft Walking Lunge Steps
The Slug, Don’t move like one!
5x30ft Slug Relay
Big, PHAT, and Sexy!
Weightlifting Shoulder Press (3-3-3-3-3) Hit 1×3 @75% then hit 5×3 @80%. Red AMRAP 15 Minutes: 15 Wallballs 20/14lbs 7 Power Cleans 155/105lbs 7 Kipping Handstand Push Ups White AMRAP 15 Minutes: 15 Wallballs 16/12lbs 7 Power Cleans 115/85lbs 7 Handstand Push Ups on Box Blue AMRAP 15 Minutes: 15 Wallballs 14/10lbs 7 Power Cleans 95/65lbs
Momma, I can’t feel ma legs!
Weightlifting Pause Power Position Snatch (1RM) then Work up to a 1RM Pause launch position (above the knee) hang snatch. Red AMRAP 8 Minutes 10 Box Jump Overs 24/20″ 2 Hang Power Snatch 95/65lbs 10 Box Jump Overs 4 Hang Power Snatch 10 Box Jump Overs 6 Hang Power Snatch etc. White AMRAP 8 Minutes
USA Dominates
Weightlifting Back Squat (5-5-5-5-5) @75% Mini-Pennies 6 Squat Cleans 165/110 9 CTB Pull Ups Run 200m 6 Squat Cleans 165/110 9 CTB Pull Ups Run 200m 6 Squat Cleans 165/110 9 CTB Pull Ups Run 200m 6 Squat Cleans 165/110 9 Chest to Bar Pull Ups White=115/85 Blue=85/55