Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: February 2017
Month: February 2017
Put yo ISH where it goes!
Put your equipment where it goes! Weightlifting 10 Round EMOM: 1 Squat Snatch @80% Red For TIme: Row 1k 50 Thrusters 45/35lbs 30 Push Ups White For TIme: Row 750m 40 Thrusters 45/35lbs 20 Push Ups Blue For TIme: Row 500m 30 Thrusters 45/35lbs 15 Push Ups
OG Reppin!
OG Reppin our people at the Youngsville Parade!! Weightlifting Front Squat (4×4) Start @80% and work up. Red 3 Rounds: 21 Alternating Pistols 14 Hang Power Cleans 135/95lbs 7 Pull-Ups White 3 Rounds: 21 Alternating Pistols PROM/to a box 14 Hang Power Cleans 95/65lbs 7 Strict Banded Pull-Ups Blue 3 Rounds: 21 Goblet Squats (choose
It’s Sthpinal!
Weightlifting Squat Clean (5×3) Start @80% Red 9-6-3: Squat Cleans 165/110lbs Muscle Ups White 9-6-3: Squat Cleans 135/95lbs Muscle Ups on low Rings Blue 9-6-3: Squat Cleans 165/110lbs Burpee Pull-ups
Open WOD 17.1
Metcon For Time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups
The Open is HERE!!
Metcon 1 Mile Recovery Run
For Real
Weightlifting EMOM 10:00: 1 Clean and Jerk @ 80% of 1RM RED AMRAP 18:00: 10 Power Snatches 75/55lbs 30 Double Unders Row 250/200m WHITE AMRAP 15:00: 10 Power Snatches 65/45lbs 15 Double Unders Row 200/200m AMRAP 12:00: 10 Power Snatches 55/35lbs 60 Single Unders Row 150/200m
Everyone wants to be on Mal’s team!
Weightlifting Back Squat (4-4-4-4) Start around 80% and work up based on feel. Red 5 Rounds: 15 KB Swings 70/53lbs 9 HSPU (practice open standard) White 4 Rounds: 15 KB Swings 53/35lbs 9 HSPU on Box Blue 4 Rounds: 15 KB Swings 35/26lbs 9 Stink Bugs/Strict Press 2 attempts to get 9 HSPU. 12 minute
Let the Recruiting Begin
Last minute Open Prep!! Weightlifting Squat Snatch (5×3) Metcon (AMRAP – Rounds and Reps) AMRAP in 12:00: 15 Box Jump Overs, 24/20 10 CTB Pull Ups 5 T&G Clean and Jerks, 135/95 WHITE AMRAP in 12:00: 15 Box Jump Overs 10 Pull Ups 5 T&G Clean and Jerks, 115/75 BLUE AMRAP in 12:00: 15 Box
Come One, Come All!
Weightlifting For Time: Accumulate 30 Reps of Touch and Go Power Clean @80% 1RM This is “For Time” AND “Fewest Sets Possible” CrossFit Games Open 13.3 12-minute AMRAP of: 150 Wall-Ball Shots, 20#/14# 90 Double-Unders 30 Muscle-ups
Last Squat day
Weightlifting 4 Rounds: 1 Minute on 2 Minutes off: Max Back Squats in 1 set @ 70% 1RM Red 7 Rounds: 4 Hang Power Cleans 185/115lbs 4 Shoulder to Overhead 185/115lbs 4 Muscle Ups rest :60 White 6 Rounds: 4 Hang Power Cleans 165/105lbs 4 Shoulder to Overhead 165/105lbs 4 Jumping Muscle Ups rest :60