fbpx

Month: March 2017

Month: March 2017

MUTA 5
March 31, 2017 WOD oleglorycrossfit

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!
March 30, 2017 WOD oleglorycrossfit

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

Read More

Endurance Thursday!
March 29, 2017 WOD oleglorycrossfit

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
March 28, 2017 WOD oleglorycrossfit

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

Read More

Deload week!
March 27, 2017 WOD oleglorycrossfit

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

Read More

The Open is Closed! Thank you Lord!
March 26, 2017 WOD oleglorycrossfit

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
March 24, 2017 WOD oleglorycrossfit

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
March 22, 2017 WOD oleglorycrossfit

Relax! Have a cup! A little active recovery for 17.5! 10 frames with a partner: Rowling

The Last Week!
March 21, 2017 WOD oleglorycrossfit

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

Read More

No Flex, No!
March 20, 2017 WOD oleglorycrossfit

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