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Month: January 2019

Month: January 2019

Ascending
January 31, 2019 WOD oleglorycrossfit

Strength: Deadlift 3-Rep Max Metcon: RED (RX): 9-15-21 for Time: Deadlifts (225/155 lb.) Alt. DB Power Snatches (50/35 lb.) WHITE: 9-15-21 for Time: Deadlifts (185/125 lb.) Alt. DB Power Snatches (40/25 lb.) BLUE: 9-15-21 for Time: Deadlifts Alt. DB Power Snatches

Squat Jump Game
January 30, 2019 WOD oleglorycrossfit

Strength: Back Squats 1-1-1-1-1 Metcon: EMOM for 10 Minutes: Odd min.: 8 Burpees Even min.: 15 KB Swings, 53/35

Relative Intensity
January 29, 2019 WOD oleglorycrossfit

RED (RX): 3 Rounds Each for Reps: Max reps Strict Pull-ups Max reps Shoulder Presses (115/75 lb.) Max-Calorie Row in 20 sec. Max L-sit Hold WHITE: 3 Rounds Each for Reps: Max reps Strict Pull-ups Max reps Shoulder Presses (95/65 lb.) Max-Calorie Row in 20 sec. Max L-sit Hold BLUE: 3 Rounds Each for Reps:

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Jumping, Rowing and More Midline
January 28, 2019 WOD oleglorycrossfit

RED (RX): AMRAP in 15 Minutes: 10 Lateral Box Jump Overs (24/20 in.) 20 Plank DB Rows 50/35 lb.) 30 Anchored Sit-ups ***Every 3 min., perform 10 Power Clean and Jerks with the dumbbells. WHITE: AMRAP in 15 Minutes: 10 Lateral Box Jump Overs (20/12 in.) 20 Plank DB Rows (40/25 lb.) 30 Anchored Sit-ups

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Smoke the Midline
January 27, 2019 WOD oleglorycrossfit

Strength: 4-rep OH Walking Lunge Metcon: RED (RX+): 5 Rounds for Time: 4 OH Walking Lunges (165/115 lb.) 6 Thrusters 8 MB Toes-to-Bars (20/14 lb.) WHITE (RX): 5 rounds for Time: 4 OH Walking Lunges (135/95 lb.) 6 Thrusters 8 MB Toes-to-Bars (16/10 lb.) BLUE: 5 Rounds for Time: 4 OH Walking Lunges 6 Thrusters

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Partner Mash Up
January 25, 2019 WOD oleglorycrossfit

RED (RX): AMRAP in 25 Minutes in partners: 6 SDHP (115/75 lb.) 6 Front-Rack Lunges *Each person alternates and does 1 round each in an “I go, you go” fashion *After every 8 total rounds, both perform a 400-m Buddy Carry (switch as needed) WHITE: AMRAP in 25 Minutes in partners: 6 SDHP (95/65 lb.) 6

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Bonanza
January 24, 2019 WOD oleglorycrossfit

RED (RX): All for Time: 3 Rounds: 10 Power Snatches (155/105 lb.) 10 Unbroken Weighted Pull-ups (45/25 lb.) 2 Rounds: 15 Power Snatches 15 Chest-to-Bar Pull-ups 1 Round: 20 Power Snatches 20 Pull-ups WHITE: All for Time: 3 Rounds: 10 Power Snatches (135/95 lb.) 10 Weighted Pull-ups (25/15 lb.) 2 Rounds: 15 Power Snatches 15

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It’s Potent
January 23, 2019 WOD oleglorycrossfit

RED (RX): 7 Rounds for Reps: 30 sec. Burpee Broad Jumps 30 sec. Rest 30 sec. Back Squats (115/75 lb.) 30 sec. Rest WHITE: 7 Rounds for Reps: 30 sec. Burpee Broad Jumps 30 sec. Rest 30 sec. Back Squats (95/65 lb.) 30 sec. Rest BLUE: 7 Rounds for Reps: 30 sec. Burpee Broad Jumps

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Light Load Conditioning
January 22, 2019 WOD oleglorycrossfit

RED (RX): As far as possible in 12 minutes: 2 Shuttle Runs (20-30 m) 4 KB Swings (32/24 kg) Add 2 Shuttles + 2 KB Swings each round WHITE: As far as possible in 12 minutes: 2 Shuttle Runs (20-30 m) 4 KB Swings (24/20/16 kg) Add 2 Shuttles + 2 KB Swings each round

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100 DAYS
January 21, 2019 WOD oleglorycrossfit

STRENGTH: Squat Clean 2-4-2-4-2-4 METCON: For Time: 100 Burpees **CONGRATULATIONS TO THE FEW THAT MADE IT THROUGH ALL 100 DAYS 🙂