Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: December 2018
Month: December 2018
New Year’s Eve
RED (RX): For Total Time: P1 Performs: 15-10-5 Ring Push-ups KB Swings (32/24 kg) While P2 Performs: AMRAP cal. Row Switch Then: P1 Performs: 15-10-5 Knees-to-Elbows Front Squats (155/105 lb.) While P2 Performs: AMRAP cal. Row Switch WHITE: (24/16 kg) (135/95 lb.) BLUE: (16/12 kg) (95/65 lb.)
Pull Pull Couplet
RED (RX): 5 Rounds for Time: 14 Alt. DB Power Snatches (50/35 lb.) 14 Hang Power Cleans (95/65 lb.) *Every 90 sec., perform 12 Wall Balls (20/14 lb.) WHITE: 5 Rounds for Time: 14 Alt. DB Power Snatches (40/25 lb.) 14 Hang Power Cleans (75/55 lb.) *Every 90 sec., perform 12 Wall Balls (20/14 lb.)
Motivate Each Other
Strength: Overhead Squat 5-3-1-1-1 Metcon: In Partners, accumulate as many Pull-ups as possible in 7min: While one person is working, the other person is hanging on the Pull-up Bar. Reps cannot be performed unless one person is hanging. *Every time someone drops from the pull-up bar, both partners perform 5 Burpees
Post Holiday Struggle
RED (RX): 5 Rounds: Min. 1: 18/12 cal. Assault Bike Min. 2: 20 DB Push Jerks (50/35 lb.) Min. 3: 10 Burpee Box Jumps (20 in.) WHITE: 5 Rounds: Min. 1: 15/10 cal. Assault Bike Min. 2: 20 DB Push Jerks (45/25 lb.) Min. 3: 8 Burpee Box Jumps (20 in.) BLUE: 5 Rounds: Min.
12 DAYS OF CHRISTMAS!
12 DAYS OF CHRISTMAS For Time: 1 Power Clean and Jerk (185/135 lb.) 2 Bar Muscle-ups 3 Front Squats 4 Toes-to-Bars 5 Ring Dips 6 Box Jumps (24/20 in.) 7 Pull-ups 8 Deadlifts 9 KB Swings (24/16 kg) 10 Sit-ups 11 Burpees 12 Overhead Lunges
Christmas Weekend
RED (RX): Tabata for Reps: Chest-to-Bar Pull-ups KB SDHP (53/35) KB Power Clean and Jerks WHITE: Tabata for Reps: Pull-ups KB SDHP (44/26) KB Power Clean and Jerks BLUE: Tabata for Reps: Pull-ups KB SDHP (435/18) KB Power Clean and Jerks
A Minute Too Long
RED (RX): 4 Rounds for Reps: 1 min. Double-unders 1 min. Chin-Over-Bar Hold 1 min. Step-ups (50/35 lb.) 1 min. Plank Hold 1 min. Rest WHITE: 4 Rounds for Reps: 1 min. Double-under attempts 1 min. Chin at Top with Light Band for Assistance 1 min. Step-ups (35/20 lb) 1 min. Plank Hold 1 min.
Jerks
Strength: Split Jerks 3-3-3-3-3 Metcon: 4 Rounds for Reps: Alternate movements for 30 sec. on, 30 sec. off: Max Calorie Row Burpees *30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.
Pump Day
RED (RX): For Time: 40 DB Hang Squat Cleans 30 Inverted Ring-Rows 30 DB Clusters 30 Inverted Ring Rows 20 DB Woman-makers DB Load: 50/35 lb. WHITE: For Time: 40 DB Hang Squat Cleans 30 Inverted Ring-Rows 30 DB Clusters 30 Inverted Ring Rows 20 DB Woman-makers DB Load: 35/25 lb. BLUE: For Time: 30 DB Hang
On the 8th Day of Mobility…
RED (RX): 21-15-9 for Time: Handstand Push-ups Back Squats (135/95 lb.) Lateral Barbell Jumps (double reps) WHITE: 21-15-9 for Time: Handstand Push-ups Back Squats (115/75 lb.) Lateral Barbell Jumps (double reps) BLUE: 21-15-9 for Time: Pike Push-ups Back Squats Lateral Barbell Hops (double reps)