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Month: December 2016

Month: December 2016

Mo Money!
December 30, 2016 WOD oleglorycrossfit

Weightlifting Deadlift (1-1-1-1) Red For Time: 20 Kipping HSPU (Open Standard) 20 Power Snatch 95/65lbs 40 Toes to Bar 20 Over Head Squats 95/65 20 Kipping HSPU White For Time: 20 HSPU on Box 20 Power Snatch 75/55lbs 40 Knee Raises 20 Over Head Squats 75/55 20 HSPU on Box Blue For Time: 15 Stink

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Bounce Back
December 29, 2016 WOD oleglorycrossfit

Weightlifting Snatch Complex Squat Snatch Overhead Squat Hang Squat Snatch Overhead Squat Find a new 1RM! Red AMRAP 20:00: 3 Rope Climbs 20 Kettlebell Swings 53/35 3 Rope Climbs 20 Alternating Pistols White AMRAP 15:00: 3 Standing Rope Climbs 20 Kettlebell Swings 35/26 3 Standing Rope Climbs 20 Alternating Pistols Blue AMRAP 12:00: 6 Strict

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Eureka!
December 28, 2016 WOD oleglorycrossfit

Red 10 Rounds For Time: Sprint 100m Walk 100m White 8 Rounds For Time: Sprint 100m Walk 100m Blue 6 Rounds For Time: Sprint 100m Walk 100m

Ju Ju on that Beat!
December 27, 2016 WOD oleglorycrossfit

Weightlifting Back Squat Find a new 5RM Back Squat. Red For Time: 80 Wallballs 20/14lb 10ft 80 Box Jump Overs 24/20″ Run 800m White For Time: 60 Wallballs 15/12lb 9ft 60 Box Jump Overs 20/18″ Run 800m Blue For Time: 50 Wallballs 14/10lb 50 Box Jump Overs 18/12″ Run 600m

Branson Bound!
December 26, 2016 WOD oleglorycrossfit

Weightlifting Push Jerk (1RM) Red 3 Rounds: 20 Deadlifts 185/115 20 Calorie Row White 3 Rounds: 18 Deadlifts 155/105 18 Calorie Row Blue 3 Rounds: 16 Deadlifts 135/95 16 Calorie Row

Christmas is over, Let’s get to work!!
December 26, 2016 WOD oleglorycrossfit

Weightlifting Clean Complex (1RM) Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk Red 15-12-9: Hang Power Clean 135/95 Bar Facing Burpee Chest to Bar Pull Ups White 15-12-9: Hang Power Clean 95/65 Bar Facing Burpee Bar Pull Ups Blue 15-12-9: Hang Power Clean 75/55 Bar Facing Burpee Banded

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Teaser Pleaser
December 23, 2016 WOD oleglorycrossfit

Weightlifting Deadlift (15-15-15) Goal is: Heavy, Smooth, and Unbroken. Heavier than week 3. Red 3 Rounds: 12 Lateral Burpees over the Bar 8 Push Jerks 135/95lbs 2 Rope Climbs Rest 2:00 White 3 Rounds: 12 Lateral Burpees over the Bar 8 Push Jerks 95/65lbs 2 Knot Rope Climbs Rest 2:00 Blue 3 Rounds: 12 Lateral

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Don’t be the Grinch!
December 22, 2016 WOD oleglorycrossfit

5 Rounds: Max Reps Power Clean in 1:00 Rest 2:00 Power Clean at 80%. Red For Time: Row 1000m 30 Squat Cleans 155/105lbs Row 1000m White For Time: Row 750m 30 Squat Cleans 115/85lbs Row 750m Blue For Time: Row 500m 30 Squat Cleans 95/65lbs Row 500m

Best present EVER!!
December 21, 2016 WOD oleglorycrossfit

4 Rounds: 1:00 Plate Situps 10/15 1:00 Hollow Hold 1:00 Plank Hold 1:00 Rest

It’s never easy!
December 20, 2016 WOD oleglorycrossfit

Weightlifting Every 2 minutes for 10 minutes: 2 Snatch Complex Snatch+OH Squat+Hang Squat Snatch+OH Squat Start @70% and work up!! Red 7 Rounds: 15 Wall Balls 20/14lbs 9 Pull Ups White 6 Rounds: 10 Wall Balls 20/14lbs 6 Pull Ups Blue 5 Rounds: 10 Wall Balls 14/10lbs 9 Ring Rows