Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
Month: June 2017
Month: June 2017
The first day of the rest of our lives.
Weightlifting Shoulder Press (10×1) As Heavy As Possible! RED AMRAP 12 Minutes: 5 Squat Snatch 135/95lbs Run 200m WHITE AMRAP 12 Minutes: 5 Squat Snatch 95/65lbs Run 200m BLUE AMRAP 8 Minutes: 5 Squat Snatch 75/55lbs Run 200m Power Snatches if you have poor mob in the bottom of OH Squat. Snatches need to be
https://d1s2fu91rxnpt4.cloudfront.net/legacy/jason-lewis-funeral-1.jpg Weightlifting EOMOM for 16 Minutes Full Snatch + Hang Snatch As Heavy As Possible Weight can move up and down across eight sets Team “Jason” Teams of 2 For Time: 100 Air Squats 5 Muscle Ups 75 Air Squats 10 Muscle Ups 50 Air Squats 15 Muscle Ups 25 Air Squats 20 Muscle Ups
Ahh!
Casual 2k Row or 1.5 mile bike 4 Rounds: 1:00 Plate Situps 10/15 1:00 Hollow Hold 1:00 Plank Hold 1:00 Rest
Broke’em off!
Weightlifting Sumo Deadlift (10×3) Focus on tight core with hip hinge. @60% of 3RM. Speed work here means pulling the bar off the floor with speed. Still want control back to the floor. RED For Time: 50 Wallballs 20/14lbs 25 Sumo DLHP 95/65lbs 30 Wallballs 20/14lbs 15 Sumo DLHP 95/65lbs 10 Wallballs 20/14lbs 5 Sumo
Game 1
So Sleepy! Weightlifting Clean and Jerk (5-5-5-5-5) @75%, drop and reset Rest 2:00 b/t sets RED 2 Rounds: 15 Calories on Bike or Rower 15 Toes to Bar 15 Clean and Jerk 115/85lbs WHITE 2 Rounds: 10 Calories on Bike or Rower 10 Knee Raises with Lever 10 Clean and Jerk 95/65lbs BLUE 2 Rounds:
Mr. & Mrs. Sean Comeaux
Weightlifting Box Squat (2-2-2-2-2-2) 6×2 @ 80+% RED Run 1 Mile then 12-9-6 Front Squat 185/115lbs Chest to Bar WHITE Run 1200m then 12-9-6 Front Squat 155/105lbs Pull-Ups or Strict Banded PUs BLUE Run 800m then 12-9-6 Front Squat 115/75lbs Ring Rows (feet elevated if possible) 16minute Time Cap The Front Squats should be no
MH2B
Weightlifting Bench Press (5-5-5-5-5) 5×5 @ 80%+ 5 Rounds: 60s Plank on Movers 15 Situps 15 V-Ups 60s Superman 15 Tuck sit-L sit Extensions RED AMRAP 15 Minutes: 10 Box Jump Overs 24/20″ 8 Alternating Pistols 6 Deadlifts 225/155lbs WHITE AMRAP 15 Minutes: 10 Box Jump Overs 20/18″ 8 Alternating Pistols to a box 6
Passive Aggressive
Chuckles Weightlifting Power Snatch 7×3 Touch and Go 70%+ Daniel For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
MH2A
Weightlifting Bench Press (5-5-5-5-5) 5×5 @ 80%+ RED AMRAP 20 Minutes: 10 Box Jump Overs 24/20″ 8 Alternating Pistols 6 Deadlifts 225/155lbs WHITE AMRAP 20 Minutes: 10 Box Jump Overs 20/18″ 8 Alternating Pistols to a box 6 Deadlifts 185/135lbs BLUE AMRAP 15 Minutes: 8 Box Jump Overs 18/12″ 6 Goblet Squats 4 Deadlifts 155/115lbs
The foreseeable future!
Weightlifting Sumo Deadlift (2-2-2-2-2) As Heavy As Possible Silent on those deadlifts means SILENT, we want to get strong and we need to control the barbell throughout the entire rep. RED Team of 2, split anyway, 50-40-30: Burpee to 12″ Target KB Swing 70/53lbs WHITE Team of 2, split anyway, 50-40-30: Burpee to 12″ Target