Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: July 2017
Month: July 2017
Odd Object Retest
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
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
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
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
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
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
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!
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
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
METCON 3 Rounds: 21 Situps 15 Push Ups 200m Run