Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: March 2017
Month: March 2017
MUTA 5
Weightlifting EMOM until failure: 1 Thruster 95/65lbs Increase by 10/5lbs per round! RED For Time w/ a partner: 300 KB Swings 53/35lbs WHITE For Time w/ a partner: 200 KB Swings 44/26lbs BLUE For Time w/ a partner: 150 KB Swings 35/18lbs Switch Anytime!
Long Metcon Friday!
What you say? RED AMRAP 25 Minutes w/ a partner: Row 250/200m 12 Lateral Burpees over bar 12 Power Snatch 95/65lbs WHITE AMRAP 20 Minutes w/ a partner: Row 250/200m 9 Lateral Burpees over bar 9 Power Snatch 75/55lbs BLUE AMRAP 18 Minutes w/ a partner: Row 250/200m 7 Lateral Burpees over bar 7 Power
Endurance Thursday!
Race #2 RED For Time: 6x400m Run 2:00 Rest WHITE For Time: 5x400m Run 2:00 Rest BLUE For Time: 4x400m Run 2:00 Rest
Recount
Final Race! .32 of a second! Weightlifting Partner “Heavy Grace”: 30 Reps for time 185/115lbs split work anyway. RED AMRAP 15 Minutes: 3 Strict HSPU 9 Box Jump Overs 24/20″ 9 Front Squats 135/95lbs WHITE AMRAP 15 Minutes: 3 Strict HSPU on Box 7 Box Jump Overs 24/20″ 7 Front Squats 115/75lbs BLUE AMRAP 15
Deload week!
Weightlifting Bench Press (1×5) 10 minutes to work up to a 5RM Bench Press. Red For Time w/ a partner: 30 Bar Muscle Ups 100 Calorie Row 150 Pull Ups 300 Double Unders White For Time w/ a partner: 20 Jumping Bar Muscle Ups 80 Calorie Row 100 Pull Ups 200 Double Unders Blue For
The Open is Closed! Thank you Lord!
Weightlifting EMOM for 10 minutes w/ a partner: 4 Squat Snatch *Weight increases 10/5lbs each round Pick starting weight. Partner “Double Diane” For Time: 42 Deadlift 225/155lbs 42 Handstand Push Ups 30 Deadlift 30 Handstand Push Ups 18 Deadlift 18 Handstand Push Ups 18 minute time Cap. Break up work any way.
Dragon Boat Champs
Red 5 Rounds: 14 KB Snatch 53/35lbs 14/10 Calories on Bike/Rower White 5 Rounds: 10 KB Snatch 35/26lbs 14/10 Calories on Bike/Rower Blue 4 Rounds: 10 KB Snatch 35/26lbs 10/8 Calories on Bike/Rower
Prep for 17.5
Relax! Have a cup! A little active recovery for 17.5! 10 frames with a partner: Rowling
The Last Week!
Weightlifting EMOM 10 minutes: 2 Power Cleans @80% RED 4 Rounds: 115/75 pound Deadlift, 12 reps 115/75 pound Hang power clean, 9 reps 115/75 pound Push jerk, 6 reps 15 Burpees to 6″ Target WHITE 3 Rounds: 95/65 pound Deadlift, 12 reps 95/65 pound Hang power clean, 9 reps 95/65 pound Push jerk, 6 reps
No Flex, No!
Weightlifting Split Jerk (3 RM) Find your 3RM Split Jerk from a rack. RED 5 Rounds: 12 Overhead Squats 115/75lbs 15 Pull Ups WHITE 4 Rounds: 10 Overhead Squats 95/65lbs 5 Banded Strict Pull Ups BLUE 3 Rounds: 10 Overhead Squats 75/55lbs 8 Ring Rows