1600 SW 17th Ave
Ocala, FL 34471

02/23/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO1 (No Measure) x2 200 M row or run 10 Frog Squats 10 Pass through 10 Push ups 30 sec squat hold 30 sec E-2-H Metcon (Time) 4 rounds 400m run 25 burpees
READ MORE

02/22/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO Squat WU (No Measure) 400m run then 10 pass through 25ft walking lunges then x2 all with empty bar (15,35,45 depending on comfort) 5 back squats 5 front squats 5 OHSQ 10 frog squats 30 sec squat hold Wendler Back...
READ MORE

02/21/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO2 (No Measure) 10 – 3 count jumping jacks then x2 50 ft walking hi kick –> 50 ft walking lunge –> 50 ft karaoke –> 50 ft butt kicks –> 50 ft hi knees –> Gymnastics Pull up...
READ MORE

02/20/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO3 (No Measure) 400m run x2 10 KB stiff leg deadlifts 10 KB sumo deadlift hi pulls 10 KB swings 10 goblet squats 60 sec standing straddle Deadlift (3rm) 20 min to establish a 3rm deadlift Metcon (AMRAP – Rounds...
READ MORE

02/19/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO1 (No Measure) x2 200 M row or run 10 Frog Squats 10 Pass through 10 Push ups 30 sec squat hold 30 sec E-2-H Skill/Strength Double under skill work CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute...
READ MORE

02/17/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO2 (No Measure) 10 – 3 count jumping jacks then x2 50 ft walking hi kick –> 50 ft walking lunge –> 50 ft karaoke –> 50 ft butt kicks –> 50 ft hi knees –> Metcon (Time) gpp 800m run 21...
READ MORE

02/16/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO3 (No Measure) 400m run x2 10 KB stiff leg deadlifts 10 KB sumo deadlift hi pulls 10 KB swings 10 goblet squats 60 sec standing straddle Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20#...
READ MORE

02/15/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO Squat WU (No Measure) 400m run then 10 pass through 25ft walking lunges then x2 all with empty bar (15,35,45 depending on comfort) 5 back squats 5 front squats 5 OHSQ 10 frog squats 30 sec squat hold Metcon (Time) Gpp...
READ MORE

02/14/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO2 (No Measure) 10 – 3 count jumping jacks then x2 50 ft walking hi kick –> 50 ft walking lunge –> 50 ft karaoke –> 50 ft butt kicks –> 50 ft hi knees –> Skill/Strength cover...
READ MORE

02/13/2018

CrossFit Ocala – Conditioning View Public Whiteboard CFO Snatch Warm up (No Measure) 200m run the once through with coach and twice on your own (all from hang position) With pvc, 15, 35, or 45# bar 3 reps at each move ment Shrug Hi pull Muscle snatch Snatch grip strict...
READ MORE