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Month: July 2017

Month: July 2017

Odd Object Retest
July 31, 2017 WOD oleglorycrossfit

Weightlifting Squat Clean + Front Squat + Jerk Work up to a 1RM Complex. Metcon For Time: 1k Sandbag Carry 85/55lbs USE A DUMBBELL!

Don’t Die
July 28, 2017 WOD oleglorycrossfit

Weightlifting Shoulder Press (10×3) As Heavy As Possible! Metcon 3 Rounds: 25/16 Calories on Bike or Rower 40′ Handstand Walk (20′ out 20′ back) 20 Deadlifts 195/135lbs

Whittman
July 27, 2017 WOD oleglorycrossfit

http://crossfitkells.com/wp-content/uploads/2017/01/cfk-1-2.jpg Whittman 7 Rounds: 15 KB Swings 53/35lbs 15 Power Cleans 95/65lbs 15 Box Jumps 24/20″

Gymnastics Focus
July 26, 2017 WOD oleglorycrossfit

Metcon Every :30s for 8 rounds complete 1 Ring Muscle Up Rest 3:00 4 Rounds: 15 GHD Sit-Ups 1:00 Rest Rest 2:00 Accumulate 5:00 Plank Hold Complete 7 Sit-ups every time you break

Just one more
July 25, 2017 WOD oleglorycrossfit

Weightlifting Sumo Deadlift (10×3) @ 70% of 3RM Speed Work; No Bounce – Silent Eva 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70#/53# 30 Pull-ups

Christmas in July
July 24, 2017 WOD oleglorycrossfit

Weightlifting Clean and Jerk (5-5-5-5-5) @ 75%+ Complete Reps in Singles. This is a Power Clean and Push Jerk. Metcon 6 Rounds: 3 Bar Muscle Ups 15 Wallballs 20/14lbs

Top Flight
July 23, 2017 WOD oleglorycrossfit

Weightlifting Box Squat (4-4-4-4-4-4) Squat to a bench @80% METCON For Time: 25 Overhead Squats 135/95lbs 100 Double Unders 20 OHS 75 Double Unders 15 OHS 50 Double Unders 10 OHS 25 Double Unders 5 OHS

Last Day!
July 21, 2017 WOD oleglorycrossfit

Weightlifting Bench Press (3-3-3-3-3) All sets @ 90%+ 2RM Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Small
July 20, 2017 WOD oleglorycrossfit

https://www.greenberetfoundation.org/wp-content/uploads/2015/03/marc-small-328×426.jpg Weightlifting Power Snatch (1-1-1-1-1-1-1) @90+% Small 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 To learn more about Small click here

Tiime Hack
July 19, 2017 WOD oleglorycrossfit

METCON 3 Rounds: 21 Situps 15 Push Ups 200m Run