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: January 2018
Month: January 2018
22018 Open Season
4 rounds each for time: 200-m Run 15 Ring Push-ups 20 Deadlifts (185/135 lb.) Perform every 3 min.
Critique the Coach!
Back Squat (1-1-1) Front Squat (3-3-3) Overhead Squat (5-5-5)
Open Prep w/DB Snatches
For Time: 50 Alt. Single-Arm DB Power Snatches (50/35 lb.) Then: 3 rounds: 10 Single-Arm DB Push Presses (each arm) 30-sec. DB OH Hold 50 Alt. Single-Arm DB Power Snatches
Never Rest
3 rounds: 40/30 Cal Row or Bike 12 Dumbbell Box Step-ups 35/25 24 Chest-to-Bar Pull-ups 12 Dumbbell Box Step-ups 35/25
Beer, Boobs, and Bowling
In Partners: 2 rounds: Accumulate as many meters as possible with Prowler in 5 min. Accumulate as many meters as possible with a Buddy Carry in 5 min. Perform as many Box Jump Overs as possible in 5 min.
Whirlwind
For Total Load: Squat Clean and Jerks 1-3-5-7-9-11 -Use heaviest weight for each set.
Wide Awake
Bench Press (1×5) Work up to a heavy 5RM. For Time: 30 Bench Presses (75% of 1RM) Rest 2 min. 30 Burpees Rest 2 min. 30/20 cal. Assault Bike Rest 2 min. 30 Burpees
Holy Double Under
10 rounds for reps: 2 Power Snatches (80+% 1RM) AMRAP Double-unders for the Remaining time in 1 min. Rest 1 min.
A little self-development
Bear Complex (5-4-3-2-1) Power Clean+Front Squat+Push Press+Back Squat+Second Push Press *Add load each time. then For Time: Run 400 m 6 Rounds Bear Complex (PC+FS+PP+BS+PP) (135/95 lb.) Row 500 m 6 Rounds Cindy
Is Winter over?
Squat Clean Elizabeth For Time: 21-15-9 Squat Clean 135/95 Ring Dips