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Month: February 2017

Month: February 2017

Doing the dirty work
February 15, 2017 WOD oleglorycrossfit

In Teams of 2 or 3 for 10 rounds: :30 Max Calories on Assault Bike :60 Rest

Did you find your Valentine?
February 14, 2017 WOD oleglorycrossfit

Weightlifting 5 Sets 1 Clean from floor + Max Rep Hang Clean (above knee) Rest 3 Minutes @80% current 1RM Clean Red 3 Rounds: Max Set Unbroken Wallballs 20/14lbs rest 2:00 White 3 Rounds: Max Set Unbroken Wallballs 16/10lbs rest 2:00 Blue 3 Rounds: Max Set Unbroken Wallballs 10/4lbs rest 2:00

Noncle B!
February 13, 2017 WOD oleglorycrossfit

Weightlifting Deadlift (1×6)@70% Deadlift (1×5)@80% Deadlift (1×4)@90% Deadlift (1×1)@97.5-100% Pull one heavy single only if you feel good! Red 4 Rounds: 16/12 Calorie Row 4 Bar Muscle Ups Rest 1:00 White 4 Rounds: 16/12 Calorie Row 4 Jumping Bar Muscle Ups Rest 1:00 Blue 3 Rounds: 12/9 Calorie Row 8 Strict Banded Pull-Ups/Ring Rows 4

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Fantasy Flag
February 12, 2017 WOD oleglorycrossfit

Them Wheels!! Red AMRAP 15 Minutes: Run 400m 21 KB Swings 53/35lbs 12 Handstand Push Ups White AMRAP 12 Minutes: Run 300m 18 KB Swings 44/26lbs 9 Handstand Push Ups on box Blue AMRAP 10 Minutes: Run 200m 15 KB Swings 35/18lbs 7 Push Ups Then: Metcon 1 Minute On, 1 Minute off for 10:00

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Scaleable for all levels!
February 10, 2017 WOD oleglorycrossfit

Pullin Flags and Takin Names!! Weightlifting Deadlift (1×6)@67.5% Deadlift (1×5)@77.5% Deadlift (1×4)@87.5% Deadlift (1×1)@97.5% Red AMRAP 3 Minutes x 4 rest 2:00 Row 250/200m 20 KB Snatch 53/35lbs Max Rep Chest to Bar in remaining time White AMRAP 3 Minutes x 4 rest 2:00 Row 200/150m 15 KB Snatch 35/26lbs Max Rep Pull-Ups Blue AMRAP

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Range 15
February 9, 2017 WOD oleglorycrossfit

Weightlifting Accumulate 40 Reps of Touch and Go Power Snatch @80% 1RM Red AMRAP 10 Minutes: 5 Power Snatch 95/65lbs 7 Toes to Bar 25 Double Unders White AMRAP 10 Minutes: 5 Power Snatch 75/55lbs 7 Knees to Elbow/ w lever 15 Double Unders Blue AMRAP 10 Minutes: 5 Power Snatch 65/45lbs 7 Lying Toes

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Link to Earth
February 8, 2017 WOD oleglorycrossfit

Where’s the Crown Mike?!! Red AMRAP in 18 Minutes with a Partner: Partner A: 300m Run Partner B: Row for calories White AMRAP in 15 Minutes with a Partner: Partner A: 300m Run Partner B: Row for calories Blue AMRAP in 12 Minutes with a Partner: Partner A: 200m Run Partner B: Row for calories

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This is Us kinda night!
February 7, 2017 WOD oleglorycrossfit

Beauty and the Beast! Weightlifting 4 Rounds: 1 Minute on 2 Minutes off: Max Front Squats in 1 set @ 60% 1RM Red EMOM until failure: 7 Clean and Jerks 115/75lbs 7 Kipping HSPU White EMOM until failure: 7 Clean and Jerks 95/65lbs 7 HSPU on Box Blue EMOM until failure: 7 Clean and Jerks

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So Many People!
February 6, 2017 WOD oleglorycrossfit

CrossFit Games Open 11.3 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Weightlifting Hang Clean (1RM) Rest 5 minutes, Then you have 10 minutes to find a 1RM Hang Squat Clean.

MAMBO #5
February 5, 2017 WOD oleglorycrossfit

Red For Time: 50 Wallballs 20/14lbs 35/25 Calories on Bike or Rower 15 Squat Snatch 115/75lbs White For Time: 40 Wallballs 16/10lbs 25/15 Calories on Bike or Rower 15 Squat Snatch 95/65lbs Blue For Time: 30 Wallballs 10/5lbs 15/10 Calories on Bike or Rower 15 Squat Snatch 75/55lbs 10 Minute Time Cap!! Then Red 4

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