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Month: January 2017

Month: January 2017

2-1
January 31, 2017 WOD oleglorycrossfit

Weightlifting 4 Sets 1 Clean from floor + Max Rep Hang Clean (above knee) Rest 3 Minutes @75% current 1RM Clean Red 3 Rounds: 21 Bar Facing Burpees 15 Kipping HSPU 9 Overhead Squats 135/95lbs White 3 Rounds: 18 Bar Facing Burpees 12 HSPU on Box 6 Overhead Squats 95/65lbs Blue 3 Rounds: 15 Bar

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All of the Size and none of the Strength!
January 30, 2017 WOD oleglorycrossfit

Caption this!! Weightlifting Deadlift (1×6) @65% Deadlift (1×5) @75% Deadlift (1×4) @85% Deadlift (1×1) @95% Red AMRAP 15:00: 10 CTB Pull Ups 15 Hang Power Cleans 95/65lbs 15 Push Ups White AMRAP 15:00: 8 Pull Ups 12 Hang Power Cleans 75/55lbs 12 Push Ups Blue AMRAP 12:00: 8 Banded Pull-Ups/Ring Rows 10 Hang Power Cleans

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Killing Time
January 29, 2017 WOD oleglorycrossfit

OG’17 HOMECOMING COURT!! Red 3 Rounds: 25 Power Snatches 75/55lbs 25 Toes to Bar White 3 Rounds: 20 Power Snatches 65/45lbs 20 Toes to Bar Blue 3 Rounds: 15 Power Snatches 55/35lbs 15 Toes to Bar 10 minute time cap Red AMRAP 4:00 x 3: 1 Squat Clean 155/105 1 Muscle Up 2,2,3,3… 2:00 Rest

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The Open Is Near
January 27, 2017 WOD oleglorycrossfit

Weightlifting Accumulate 40 Reps of Touch and Go Power Snatch @75% 1RM Metcon Open Workout 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 burpees Max rep Snatch, 210 / 120 lbs

Wild Caught
January 26, 2017 WOD oleglorycrossfit

Weightlifting 4 Rounds: 1 Minute on 2 Minutes off: Max Front Squats in 1 set @ 55% 1RM Red AMRAP 20 Minutes: Row 20/15 Calories 15 KB Snatch 70/53lbs 15 Box Jumps 30/24″ White AMRAP 18 Minutes: Row 18/13 Calories 12 KB Snatch 35/26lbs 12 Box Jumps 24/20″ Blue AMRAP 15 Minutes: Row 15/10 Calories

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Midline Madness!
January 25, 2017 WOD oleglorycrossfit

Tabata x 4: Hollow Hold Superman Plank Right Plank Left Plank Plank Superman Hollow Hold Rest 1:00

No Raggrets
January 24, 2017 WOD oleglorycrossfit

Weightlifting 3 Sets 1 Clean from floor + Max Rep Hang Clean (above knee) Rest 3 Minutes @70% current 1RM Clean Red AMRAP 15 Minutes w/ a partner: 60 Sit Ups 100 Wallballs 20/14lbs White AMRAP 15 Minutes w/ a partner: 40 Sit Ups 80 Wallballs 14/10 Blue AMRAP 12 Minutes w/ a partner: 30

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Shoulders and more
January 23, 2017 WOD oleglorycrossfit

Red 10 Rounds for time: 5 Front Squats 135/95lbs 5 Push Jerk 5 Strict Handstand Push Ups White 8 Rounds for time: 5 Front Squats 95/65lbs 5 Push Jerk 5 Handstand Push Ups on box Blue 8 Rounds for time: 5 Front Squats 65/45lbs 5 Push Jerk 5 Stink Bugs Weightlifting Deadlift 3RM

METCON MONDAY!
January 22, 2017 WOD oleglorycrossfit

CrossFit Games Open 12.3 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar White 14-Minute AMRAP of: 20/18″ box jumps 95/65 Push Press 9 High Knees w/lever Blue 12-Minute AMRAP of: 18/12″ BJ 65/45 PP 9 Lying T2B Then Red 3 Rounds: 21 Thrusters 95/65lbs 21 Calorie

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Major Pain
January 20, 2017 WOD oleglorycrossfit

Weightlifting 3 Sets: 1 Snatch from floor + Max Rep Hang Snatch (above knee) Rest 3:00 @60% current 1RM Power Snatch Red AMRAP 10 Minutes: 5 Squat Snatch 115/75lbs 25 Double Unders White AMRAP 10 Minutes: 5 Squat Snatch 95/65lbs 12 Double Unders Blue AMRAP 10 Minutes: 5 Squat Snatch 75/55lbs 50 Single Unders