11/16/2016

By on November 15, 2016. Posted in .

Announcements

No Fit 4 Kids on 11/2 & 11/4 & 11/25.
11/24 – Thanksgiving Day – 9am class ONLY
11/25 – Black Friday – ONLY 4:30 & 5:30pm class
12/17 -Dodgeball Tournament 9am-12pm. 5 person teams, co-ed teams(anyhow) $10 per player or $50 per team. Sign up using the link below http://crossfitocala.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?OnlineMembershipId=59914&LocationId=1099&IsMobile=False
12/17 – 7pm-10pm – Annual CF 220 Christmas Party! Potluck style, BYOB and wear an ugly sweater for our contest!
1/15/2017 – Ocala Half Marathon

CrossFit Ocala – CrossFit

Handstand Push Up Skill Work
L1: Scaling Options
L2: Positional Work – Stringing reps together
L3: Strict HSPU work
L4: Handstand Walk Practice

View Public Whiteboard

Warm-up (No Measure)

2 min double under practice or 100 Double unders

2x

10 Pass throughs

10 Push Ups

10 jumping air squats

30 sec pigeon stretch

30 sec standing straddle

GPP: Metcon (Time)

5 RFT

5 HSPU (Open Standard)

10 KB Swings 53/35

15 SDLHP 53/35

20 Double Unders

COMP: Metcon (Time)

5 RFT

5 Deficit HSPU (45+25+abmat/ 45+abmat)

10 KB Swings 70/53

15 SDLHP 70/53

20 Unbroken Double Unders

Cool Down

200m Walk

30 sec elbow to heel

30 sec pigeon stretch

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