Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: February 2019
Month: February 2019
19.2…it’s a repeat
RX: Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225/145 lb. If
The Eve of 19.2
RED (RX): For Time: 60 Toes-to-Bars **Every time you drop, perform 10 Weighted Sit-ups (with a MB, 20/14) SCALED: For Time: 60 Lying Toes to Bar **Every time you drop, perform 10 Sit-ups We will be beginning a March Ab Madness Challenge. More details coming soon. Be sure to log your score on this wod.
Gnarly Triplet
RED (RX): AMRAP in 20 Minutes: 20 Lateral Burpees Over the Barbell 20 KB Swings (24/16 kg) 10 Shoulder-to-Overhead (155/105 lb.) WHITE: AMRAP in 20 Minutes: 20 Lateral Burpees Over the Barbell 20 KB Swings (24/16 kg) 10 Shoulder-to-Overhead (115/75 lb.) BLUE: AMRAP in 20 Minutes: 20 Lateral Burpees Over the Barbell 20 KB Swings
Bar Muscle Up Love
RED (RX): For Time: Run 800 m 30 Pull-ups Run 600 m 15 Bar Muscle-ups Run 400 m WHITE: For Time: Run 800 m 25 Pull-ups Run 600 m 10 Bar Muscle-ups Run 400 m BLUE: For Time: Run 800 m 20 Ring Rows Run 600 m 15 Jumping Bar Muscle-ups Run 400 m
Everyone’s Favorite
RED (RX): 4 Minute AMRAP X 3: Row 40/30 Cal. With time remaining in 4 min., perform max reps Alt. DB Turkish Get-ups (50/35 lb.) Rest 1 min. WHITE: 4 Minute AMRAP X 3: Row 40/30 Cal. With time remaining in 4 min., perform max reps Alt. DB TurkishGet-ups (40/25 lb.) Rest 1 min. BLUE: 4 Minute
Conditioning Piece
RED (RX): For Total Reps: 4 min. DB Power Cleans 4 min. DB Hang Power Cleans 4 min. DB Squat Cleans 4 min. DB Hang Squat Cleans Men: 35/45/50/55 lb. (or 53 KB) Women: 25/30/35/40 lb. WHITE: For Total Reps: 4 min. DB Power Cleans 4 min. DB Hang Power Cleans 4 min. DB Squat
Pistols…
RED (RX+): AMRAP in 15 Minutes: 1 Ring Muscle-up 4 Alt. Weighted Pistols (53/35 lb.) **Add 1 MU and 4 Pistols each round. WHITE (RX): AMRAP in 15 Minutes: 1 Ring Muscle-up 4 Alt. Pistols **Add 1 MU and 4 Pistols each round. BLUE: AMRAP in 15 Minutes: 2 MU Scales 2 Bulgarian Squats (each leg) **Add
Row Intervals
Strength: Thruster 7-5-5-5-5-3-1 Metcon: 5 Rounds Each for Time: 250-m Row efforts *Partner up—while one person works, the other rests. Roughly 90 sec. rest each between efforts.
Black and White Gala Night
RED (RX): 5 Rounds for Reps: Min. 1: 10 SA DB OH Squats (50/35 lb.) Min. 2: 10 Burpees Min. 3: Max Over/Unders (24/20 in.) Min. 4: Rest WHITE: 5 Rounds for Reps: Min. 1: 10 SA DB OH Squats (40/25 lb.) Min. 2: 8 Burpees Min. 3: Max Over/Unders (24/20 in.) Min. 4: Rest
Gwen
Strength: Power Clean and Jerk Work up to heavy 1 rep Metcon: “Gwen” 15-12-9 for Time: Clean and Jerks *Unbroken sets. *As heavy as you can go.