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: July 2018
Month: July 2018
Hump Day Wednesday
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…
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
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
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
Up Close and Personal
Strength: Overhead Squat 5-5-5 Metcon: 21-15-9 Hang Power Snatches (95/65 lb.) Burpees Over the Barbell
A Farmer’s Life
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
10 Rounds for Time: Run 100 m 20 Double-unders 5 DB Front Squats (50/35 lb.)
Split Jerk Max
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
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
Partner WOD Saturday
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