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: February 2018
Month: February 2018
Ascending Ladder
Power Snatch 3-3-3-1-1-1 For Time: 10 Power Snatches (135/95 lb.) 10 Burpees 10 Squat Snatches 10 Burpees
Checkmate
3 rounds: 12 Pistols (alternating) 15 Deficit Push-ups 18 Box Jumps (24/20 in.)
Positive Thinking
AMRAP 10 minutes: 3 DB Front Squats 3 DB Thrusters 3 DB Squat Cleans
DBTGU
3 rounds: Row 50/40 Cals. With time remaining from 4 min., perform as many DB Turkish Get-ups as possible (55/35 lb., alternating) Rest 1 min.
Squat Clean Thruster Cluster
For Time: 9-6-3 Cluster (135/95 lb.) Back Squats
Earn more time
Minutes 0-4 complete: 3 rounds: 15 Wall-Ball Shots 15 Toes-to-Bars *If you succeed, move on to: Minutes 4-8, complete 3 more rounds *If you succeed, move on to: Minutes 8-12, complete 3 more rounds, and so on until you can no longer complete 3 rounds in 4 min.
Opener
Weighted Pull-ups (5-4-3-2-1) then For Time: 1-10 KB Swings (70/53) 10-1 Burpee
Comedy Relief
The Seven 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
16.3 Redo
CrossFit Games Open 16.3 AMRAP 7 minutes: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.
Split’em Up!
Split Squat (4-4-4-4) Open Prep – Pick a gymnastics skill EMOM 5 minutes: Perform 5-10 Reps