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: December 2017
Month: December 2017
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10 rounds: 100-m Run 10 Plate Jumps 10 Plate Lunges (25/10
Sitting Jelly
As far as possible in 20 minutes: 4-8-12-16 and so on: Russian KB Swings (53/35) KB OH Sit-ups (single-arm) KB SDHPs 200-m KB Carry between rounds
Gettin Suction
Thruster (1-1-1-1-1-1-1) Then For Time: 40-30-20-10 Mountain Climbers Walking Lunges V-Ups
4%
For Time: 100 Double-unders 15 Strict Pull-ups 80 Double-unders 20 Chest-to-Bar Pull-ups 60 Double-unders 25 Pull-ups
12 DAYS OF CHRISTMAS!
12 DAYS OF CHRISTMAS For Time: 1 Power Clean and Jerk (185/135 lb.) 2 Bar Muscle-ups 3 Front Squats 4 Toes-to-Bars 5 Ring Dips 6 Box Jumps (24/20 in.) 7 Pull-ups 8 Deadlifts 9 KB Swings (24/16 kg) 10 Sit-ups 11 Burpees 12 Overhead Lunges
Christmas weekend Kickoff!
For Time with a partner: 50 Rope Climbs Every 3 min. both perform 60-ft. Handstand Walk
Heppner and Prejean
Partner Workout AMRAP 4 minutes:. Wall-Ball Shots (20/14 lb.) AMRAP 3 minutes:. Double-unders AMRAP 2 minutes Jumping Pull-ups AMRAP 1 minute Air Squats
Gloomy Days!
Hang Clean (2-2-2-2-2) SQUAT CLEAN then 3 Rounds for time: 400m Run 25 Hip extensions 25 GHD sit ups
Beta Males
4 rounds: 500-m Row 8 Power Snatches (135/95 lb.) 16 Knees-to-Elbows
Success
3 rounds: 1 min. Back Squats (115/75 lb.) 1 min. Push-ups 1 min. Thrusters 1 min. Rest