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8. 9.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon (Weight)

10m EMOM

3 Push Jerks

(Across)

Metcon (Time)

For Time

3 Rounds

10 C2B

10 Deadlift 225/155

–2m rest–

2 Rounds

10 C2B

10 DL

–1m rest–

10 C2B

10 DL
18 Minute Cap.

This is an interval workout. Go hard, rest, then go hard again.

08.08.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

With a partner, For Time:

100 SDHP (95/65) (Rx+ 115/80)

Metcon (Time)

“War” (Deuce’s Wild)

2 Person Teams

150 Dubs/Singles

10 Snatch (155/105)[95/65]

20 Partner Situps (20 lb ball Rx)

30 S2oh (155/105) [95/65]

40 TTB

50 Thrusters (75/55)[45/35]

40 TTB

30 S2oh (155/105)[95/65]

20 Partner Situps

10 Snatch (155/105)[95/65]

16m Cap

08.04.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

Filthy Fifty

50 Box Jumps (24/20 in)

50 Jumping Pullups (25 Pullups)

50 Kettlebell Swings (44/35)

50 Walking Lunges

50 Knees-To-Arm

50 Push Press (45/35 lbs)

50 Good Mornings (45/35)

50 Wall Balls (20/14 lbs)

50 Burpees

50 Double-Unders

Deuce’s Competitors:

Do 25 of each, for quality

(or just rest today)

08.03.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

Warmup/Wod combo

Partner Relay (6 Rds each partner)

5 Pushups, 50m Farm Carry

*Partner 1 does 5 pushups,

then 50m Farmer Carry

*Partner 2 repeats

To scale up, do harder pushups

(Clap, deficit, diamond, etc)

Weightlifting

Bench Press (5-5-5-5-5)

Bench 5×5

All weights heavy, build

15 Minutes

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*6 minute cap

07.31.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Weight)

12m EMOM

3 Squat Cleans +

3 Strictest possible pullup

(Strict c2b, strict pullup, c2b, pullup, etc)

Metcon

Metcon (Time)

For time:

5 Rounds

12 Power Cleans 135/95

12 Toes To Bar

12 Wall Ball 20/14

15 Minute Cap

07.29.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

200m run

1 rope climb

5 wall balls 20/14

5 burpees

200m run

1 rope climb

10 wall balls 20/14

10 burpes

200m runn

1 rope climb

15 wall balls

15 burpees

etc… continue to add 5 reps each round