10/4/2016

By on October 3, 2016. Posted in .

Announcements

10/7 – No 7pm Class – Participating in Barbells for Blades. More info at https://www.facebook.com/events/1640094576305671/
10/15 – Friendly Fire Comp at the gym. Heats start at 9. Let us know if you’d like to compete or volunteer. Free to spectate
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Front Squats
Take 90% of 1RM & Complete
3 @ 70%
3@ 80%
3+ @ 90%

View Public Whiteboard

Warm-up (No Measure)

200m row or run

2x

10 good mornings

30 sec back rack stretch

10 jumping air squats

30 sec standing straddle

FS: Front Squat (3-3-3+)

Metcon (AMRAP – Reps)

Tabata style for 16 minutes total

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Kettle Bell swings (53/35), the second 8 are walking lunges, the third 8 intervals are sit-ups, and finally, the last 8 intervals are goblet squats. There is no rest between exercises. Score is total number of reps.

Cool Down

200m row/run

2x

30 sec pigeon stretch (each)

30 sec forward fold

No Comments

Leave a Comment

Your email address will not be published. Required fields are marked with *.

(Spamcheck Enabled)

CAPTCHA *