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Month: November 2016

Month: November 2016

Pick One!
November 30, 2016 WOD oleglorycrossfit

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 3×10 Hanging L-Sit OR Max Effort 5k Row

Spreading Christmas Cheer!
November 29, 2016 WOD oleglorycrossfit

Every :90 for 9 Minutes: 1 Clean Complex Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk Starting around 70% and building up across the 6 sets. Red 3 Rounds: 10 Squat Clean and Jerk 165/110bs 20 CTB Pull Ups Rest 2:00 White 3 Rounds: 10 Squat Clean and

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I’m going down!
November 28, 2016 WOD oleglorycrossfit

Weightlifting Push Jerk (5-5-5-5-5) @70% Red AMRAP 15:00: 4 Hang Power Snatches 115/75lbs 4 Bar Muscle Ups Run 200m White AMRAP 15:00: 4 Hang Power Snatches 75/55lbs 4 Strict Pull-Ups 4 Strict Ring dips Run 200m Blue AMRAP 15:00: 4 Hang Power Snatches 65/45lbs 8 Ring Rows 8 Box Dips Run 200m

Star Crossed Lovers
November 27, 2016 WOD oleglorycrossfit

Weightlifting Back Squat (5-5-5-5-5) @ 90% Red AMRAP 12 Minutes: 15 Thrusters 95/65lbs 15 Kipping HSPU 1k Bike or 500m Row White AMRAP 12 Minutes: 12 Thrusters 75/55lbs 12 HSPU on Box 1k Bike or 500m Row Blue AMRAP 10 Minutes: 10 Thrusters 95/65lbs 10 Kipping HSPU .5k Bike or 300m Row

Christmas Tree, Oh Christmas Tree!
November 26, 2016 WOD oleglorycrossfit

Weightlifting Deadlift (12-12-12) Red AMRAP 7 Minutes: 7 Power Cleans 155/105lbs 7 Box Jump Overs 24/20″ White AMRAP 7 Minutes: 7 Power Cleans 135/95lbs 7 Box Jump Overs 24/20″ Blue AMRAP 7 Minutes: 7 Power Cleans 95/65lbs 7 Box Jump Overs 20/18″

Unstuff the Stuffed!
November 25, 2016 WOD oleglorycrossfit

5 Rounds: Max Reps Power Clean in 1:00 Rest 2:00 Power Clean at 65%. Red 5 Rounds: Run 400m 12 Deadlift 155/105 9 Hang power clean 155/105 6 Push jerk 155/105 White 4 Rounds: Run 400m 12 Deadlift 135/95 9 Hang power clean 135/95 6 Push jerk 135/95 Blue 3 Rounds: Run 200m 12 Deadlift

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Eve of the Gobbler!
November 22, 2016 WOD oleglorycrossfit

Weightlifting Snatch Complex (E2M for 10 minutes:) Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat Starting around 70% and building up across the five sets: Red 3 Rounds: 20 Push Ups 30 Air Squats 40 Double Unders Rest :60 White 3 Rounds: 15 Push Ups 25 Air Squats 35 Double Unders

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Forever in debt!
November 21, 2016 WOD oleglorycrossfit

Weightlifting Push Jerk (5-5-5-5-5) @65% From the Rack or Blocks! Red AMRAP 5 Minutes x 3: Row 1k Max Wall Balls in time remaining 20/14 Rest 3:00 White AMRAP 5 Minutes x 3: Row 750 Max Wall Balls in time remaining 16/10 Rest 3:00 Blue AMRAP 5 Minutes x 3: Row 500 Max Wall Balls

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Burn baby Burn
November 20, 2016 WOD oleglorycrossfit

Weightlifting Back Squat (5RM) Work up to a new 5RM. Red <strong>3 Rounds: 15 Push Press 95/65lbs 7 Bar Facing Burpees 15 Sumo DLHP 95/65lbs 7 Bar Facing Burpees White 3 Rounds: 15 Push Press 75/55lbs 7 Bar Facing Burpees 15 Sumo DLHP 75/55lbs 7 Bar Facing Burpees Blue 3 Rounds: 15 Push Press 65/45lbs

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Mouth Wide Open
November 18, 2016 WOD oleglorycrossfit

Weightlifting Deadlift (9-9-9) Goals are: Heavy, Smooth and Unbroken! Red AMRAP 10:00: 10 Push Jerks 115/75lbs 10 Kettlebell Swings 70/53lbs White AMRAP 10:00: 10 Push Jerks 95/65lbs 10 Kettlebell Swings 53/35lbs Blue AMRAP 10:00: 10 Push Jerks 75/55lbs 10 Kettlebell Swings 35/26lbs RX+ 20′ HS Walk between movements! Jerks and the swings should be unbroken

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