Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: April 2018
Month: April 2018
Quick Mover
3 Rounds for Time: 25 Box Jumps (24/20″) 35 Walking Lunges 45 Double Unders
A strength endurance workout
Perform 3 Power Cleans every minute * Add 20 lbs. every 5 min * Start with 155/115 lbs
Brace the Midline
For Time: 800-m Run 100-ft Handstand Walk 20 Back Squat (155/115 lbs.) 600-m Run 100-ft Handstand Walk 25 Back Squat (135/95 lbs.) 400-m Run 100-ft Handstand Walk 30 Back Squat (115/75 lbs.)
Lung/Leg burner 5000
For Time: 9-12-15-18-21 Assault Bike/Row (Cals.) Wall Ball (20/14 lbs.) (high target: 12/10-ft.)
A little Push
Shoulder Press 3-3-3-3-3 Bent Over Row 5-5-5-5-5 Annie 50-40-30-20-10 Double-unders Sit-ups Optional
12 minutes of pulling
For Reps: 2 min. Row (Cals) 2 min. Pull-up Rest 1 min. 2 min. Row (Cals) 2 min. Chest-to-bar Pull-ups Rest 1 min. 2 min. Row (Cals) 2 min. Strict Pull-ups
A Cherry Pickers Day off!
3 Rounds for Time: 20 Burpee Box Jump Overs 25 Kb Walking lunges (32/24 kg.)
Monday Triplet Madness
5 Rounds: 4 Deadlift (315/205 lbs.) 12 DB Shoulder to Overhead (50/35 lbs.) 12 DB Front Squat
It’s all about the C&J!
AMRAP 24 minutes: 2 Squat Clean and Jerk (225/155 lbs.) 100-m Run Add 2 Clean and Jerks each round Add 100-m Run each round
Triangle Chipper
For Time: 30 Box Jumps (30/24 inch.) 20 Single Arm DB OH Squat (RA) (55/35 lbs.) 40 Burpee 20 Single Arm DB OH Squat (LA) 30 Box Jumps