Month: July 2018

Month: July 2018

Hump Day Wednesday
July 31, 2018 WOD oleglorycrossfit

Strength: Deadlift 5-5-3-3-1-1-1 Metcon: Death by KB Swings Start with 2 reps and every 30 seconds, add 2 more reps.

Sike…
July 30, 2018 WOD oleglorycrossfit

AMRAP in 25 Minutes: 400-m Run 5 rounds Cindy 400-m Run 3 rounds Mary ***Cindy is 5 Pull-ups, 10 Push-ups, 15 Air Squats ***Mary is 5 HSPUs, 10 Pistols, 15 Pull-ups

Final Lady Monday
July 29, 2018 WOD oleglorycrossfit

But, atleast it’s not KELLY 🙂 “Isabel” For Time: 30 Snatches (135/95 lb.) Rest 5 min. “Annie” For Time: 50-40-30-20-10 Double-unders Sit-ups

Weekend Fun
July 28, 2018 WOD oleglorycrossfit

RED: AMRAP in 20 minutes: 30 Toes-to-Bars 30 Box jumps (24/20 in.) 30 KB Swings (53/35) 60-ft. Handstand Walk 30 Chest-to-Bar Pull-ups 30 KB Single-Arm Thrusters (15 each arm) WHITE: AMRAP in 20 minutes: 30 Lying Hands to Feet 30 Box jumps (20/16 in.) 30 KB Swings (44/26) 60-ft. Bear Crawl 30 Jumping Chest-to-Bar Pull-ups

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Up Close and Personal
July 26, 2018 WOD oleglorycrossfit

Strength: Overhead Squat 5-5-5 Metcon: 21-15-9 Hang Power Snatches (95/65 lb.) Burpees Over the Barbell  

A Farmer’s Life
July 25, 2018 WOD oleglorycrossfit

Row 500 m 400-m Single-Arm Farmers Carry (50/35 lb.) Rest 2 min. Row 500 m 300-m Single-Arm Farmers Carry Rest 2 min. Row 500 m 200-m Single-Arm Farmers Carry *Farmers Carry needs to be done unbroken. *5 Burpee penalty at the end of each round for every time the dumbbells are put down.

Bottom Half
July 24, 2018 WOD oleglorycrossfit

10 Rounds for Time: Run 100 m 20 Double-unders 5 DB Front Squats (50/35 lb.)  

Split Jerk Max
July 23, 2018 WOD oleglorycrossfit

Find a heavy 1-rep Split Jerk then: AMRAP in 7 minutes: 7 Jerks (70 percent of heavy 1) 14 Lateral Burpees Over the Barbell

Nasty Girls
July 22, 2018 WOD oleglorycrossfit

CrossFit uses benchmark WODs as tests and measurements. If you are improving at the benchmarks, you’re getting more fit and developing athletically. On Sunday, December 4, 2005, CrossFit.com debuted “Nasty Girls” as its own, freestanding benchmark WOD and crowned Annie, Eva, and Nicole “The Original Nasty Girls.” These CrossFit girls have their own named WODs as

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Partner WOD Saturday
July 21, 2018 WOD oleglorycrossfit

Metcon: 4 rounds (2 rounds Row/Back Squats each): P1) Row 1 k P2) Accumulates Back Squats (95/65 lb.) 200-m Buddy Carry 50 Partner Sit-up MB Throws