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Month: March 2017

Month: March 2017

We can always come back to this
March 19, 2017 WOD oleglorycrossfit

Weightlifting Squat Snatch (3-3-3-3-3) Heavier than week 1. The week of the 13FEb. Red For Time: 75 Double Unders 30 Push Jerk 115/75lbs Run 400m 50 Double Unders 20 Push Jerk Run 400m 25 Double Unders 10 Push Jerk Run 400m White For Time: 50 Double Unders 20 Push Jerk 95/65lbs Run 300m 25 Double

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17.4
March 17, 2017 WOD oleglorycrossfit

CrossFit Games Open 16.4 and 17.4 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups

Master Shredder
March 15, 2017 WOD oleglorycrossfit

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

Do you see what I see?!
March 14, 2017 WOD oleglorycrossfit

COHN Chiropractic helping us out!! Weightlifting 10 minute EMOM: 1 Squat Snatch @80% RED AMRAP 12 Minutes: 5 Squat Snatch 135/95lbs 7 Ring Dips 9 Calorie Row WHITE AMRAP 12 Minutes: 5 Squat Snatch 95/65lbs 7 Banded Ring Dips 9 Calorie Row BLUE AMRAP 12 Minutes: 5 Squat Snatch 75/55lbs 7 Box Dips 9 Calorie

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It’s the final countdown!
March 13, 2017 WOD oleglorycrossfit

Weightlifting Front Squat (3-3-3-3-3) Start around 85% RED 5 Rounds: Row 400/300m 50ft OH Walking Lunge w/ 45/25lb Plate WHITE 4 Rounds: Row 400/300m 50ft OH Walking Lunge w/ 35/15lb Plate BLUE 3 Rounds: Row 300/250m 50ft OH Walking Lunge w/ 15/5lb Plate

3 down, 2 to go!
March 12, 2017 WOD oleglorycrossfit

Weightlifting Squat Clean (5×3) Start @80%. Stop and Reset. Red 5 Rounds: 20 Wallballs 20/14lbs 15 Abmat Sit Ups 10 Kipping HSPU White 4 Rounds: 20 Wallballs 16/10lbs 10 Abmat Sit Ups 5 HSPU on box Blue 3 Rounds: 15 Wallballs 14/4lbs 10 Abmat Sit Ups 5 Push Ups 15 minute time cap.

So much for keeping it simple!
March 9, 2017 WOD oleglorycrossfit

CrossFit Games Open 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, complete 3 rounds

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ACTIVE RECOVERY DAY, NOT REST DAY!
March 8, 2017 WOD oleglorycrossfit

Gymnastics Ring Strength: 3x30s Partner Handstand Hold 3x10s Support Holds (Rings Out) 3×3 Ring Dips (Strict, Hollow Body, Rings out) 3×5 Support Swings (Rings Out) 3×5 Cross Pull-Outs 3x10s Support Tuck Holds (Rings Out) 3×7 Ring Push-Ups (Hollow Body, Rings Out) Rings-Progression: 3×10 Swings 5×3 Ring Pull-Ups 3×10 Hanging L-Sit or Max Distance in 20

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PSA: Don’t Text and Drive
March 7, 2017 WOD oleglorycrossfit

Weightlifting Every minute on the minute for 10 minutes complete: Clean and Jerk @80% RED AMRAP 18 Minutes: Run 200m 12 Thrusters 95/65lbs 4 Muscle Ups WHITE AMRAP 18 Minutes: Run 200m 9 Thrusters 75/55lbs 4 Jumping Muscle Ups BLUE AMRAP 15 Minutes: Run 100m 9 Thrusters 65/55lbs 4 Burpee Pull-Ups

Whole Bean
March 6, 2017 WOD oleglorycrossfit

Weightlifting Back Squat (3-3-3-3-3) @85% RED For Time: 24 Sumo DLHP 95/65lbs 24 HSPU 18 Sumo DLHP 18 HSPU 12 Sumo DLHP 12 HSPU 6 Sumo DLHP 6 HSPU WHITE For Time: 24 Sumo DLHP 75/55lbs 24 HSPU on Box 18 Sumo DLHP 18 HSPU on Box 12 Sumo DLHP 12 HSPU on Box 6

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