Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: April 2019
Month: April 2019
Chip Away!
Strength: Front Squats 5-5-5-5-5 Metcon: RED (RX+): For Time: 30 Front Squats, 155/105 35 Calories on the Assault Bike 40 KB Push Press, 70/53 45 Medball Sit Ups + Throw, 25/20 WHITE (RX): For Time: 30 Front Squats, 135/95 35 Calories on the Assault Bike 40 KB Push Press, 53/35 45 Medball Sit Ups +
Pull, Run, Pull
RED (RX): For Time: 25 Pull-ups 10 Muscle-ups 1.5-mile Run 10 Muscle-ups 25 Pull-ups WHITE: For Time: 25 Pull-ups 10 Jumping Muscle-ups 1.5-mile Run 10 Jumping Muscle-ups 25 Pull-ups BLUE: For Time: 25 Ring Rows 10 Jumping Chest-to-Bar Pull-ups 1-mile Run 10 Jumping Chest-to-Bar Pull-ups 25 Ring Rows
Barbell Complex
Strength: Find your max for the following Complex: 3 Hang Power Cleans 1 Jerk 3 Back Squats Metcon: 3 Rounds for Time: 9 Hang Power Cleans 6 Jerks 9 Back Squats 2 min. Rest *Add load each full round (75,80,85 percent) *Post loads in the notes. RED (RX): Starting weight = 75 percent of Complex.
Carry Your Buddy
RED (RX): 3 Rounds Each for Time: In partners, perform every 6 min. Row 500 m (total) 100-m Buddy Carry (50 m each) 40 Deadlifts (225/155 lb.) 40 Lateral Over-the-Bar Jumps WHITE: 3 Rounds Each for Time: In partners, perform every 6 min. Row 500 m (total) 100-m Buddy Carry (50 m each) 40 Deadlifts
A Whole Bunch of Pulling
Weighted Pull Ups 6-4-2-2-2 Then, 3 Rounds of: 2 Strict Pull-ups 3 Chest-to-Bar Pull-ups 4 Pull-ups **each round must be unbroken Optional Finisher: 50 V-Ups for Time **perform a 15 second plank hold every time you break
Just Keep Going
RED (RX): AMRAP in 24 Minutes: 50 Hip Extensions 40 Burpees 30 Box Jump Overs (24/20 in.) 20 Parallette Pass-throughs WHITE: AMRAP in 24 Minutes: 50 Weighted Good Mornings (15/10) 40 Burpees 30 Box Jump Overs (20/16) 20 Parallette Pass-throughs BLUE: AMRAP in 24 Minutes: 40 Supermans 30 Burpees 20 Box Step Overs 10 Parallette Pass-throughs
The Devil’s Press
RED (RX): 5 Rounds for Time: 100-m Run 10 Deficit Push-ups 10 DB Devils Presses (50/35 lb.) 10 DB SA OH Lunges WHITE: 5 Rounds for Time: 100-m Run 10 Push-ups 10 DB Devils Presses (45/25 lb.) 10 DB SA OH Lunges BLUE: 4 Rounds for Time: 100-m Run 10 Push-ups 10 DB Devils Presses 10 DB
Squat Snatch + Muscle Up Combo
RED (RX): AMRAP in 15 Minutes: 1 – 2 – 3 – 4 – 5 Squat Snatches (155/105 lb.) Ring Muscle-ups *1-2-3-4-5 = 1 round WHITE: AMRAP in 15 Minutes: 1 – 2 – 3 – 4 – 5 Squat Snatches (135/85 lb.) Jumping Ring Muscle Ups*1-2-3-4-5 = 1 round BLUE: AMRAP in 15 Minutes:
Easter Food Hangover…
HAPPY EASTER 🙂 Please remember that we will NOT have the 5 am and 6 am classes tomorrow. First classes will be 8:30/9:00 am RED (RX): 3 Rounds for Time: 45 Double-unders 1 min. Squat Hold 20 Front Squats (135/95 lb.) 1 min. Plank Hold WHITE: 3 Rounds for Time: 35 Double-unders 1 min. Squat
Thruster 3RM
Strength: Find your 3RM Thruster Metcon: RED (RX): For Total Time: 3 Rounds: 3 Thrusters @ 80 percent 6 Strict Handstand Push-ups 3 Rounds: 6 Thrusters @ 70 percent 12 Handstand Push-ups 3 Rounds: 9 Thrusters @ 60 percent 18 Handstand Plate Cherry Pickers (25/15 lb.) WHITE/BLUE: For Total Time: 3 Rounds: 3 Thrusters 5