4/18/2019

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CrossFit Pinnacle Ocala - CFP30View Public WhiteboardStrength/SkillMetcon (No Measure)EMOM X 6 MINUTES MIN 1- :45 sec Assault Bike (Increase pace each set) MIN 2- :20 Single Arm Plank (L/R)MetconMetcon (AMRAP - Rounds and Reps)AMRAP X 14 MINUTES 2-4-6-8-10... Hand Release Push-Ups Cal Bike Double KB Suitcase Deadlift

4/18/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/SkillHang Power Clean (Build to Heavy Set of 3 Hang Power Clean )MetconMetcon (AMRAP - Reps)7 SETS ON A 3:00 CLOCK... 25/20 Cal Row / 20/15 Cal Assault Bike Max Hang Power Clean -REST 1:00 b/t Sets R1 & R2- 185/125 | 155/105 R3…

4/17/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/SkillBack Squat (EVERY 1:30 X 8 SETS)*Increase weight every set. *Goal is to finish with a challenging load with maintaining the TEMPO. *TEMPO over load today! *Tempo is (2111)MetconMetcon (Time)3 ROUNDS FOR TIME 30 Wall Balls (20/14)(14/10) 30 Toes To Bar*Scaling options will be…

4/15/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardStrength/SkillMetcon (No Measure)3 ROUNDS FOR THE PUMP 15 Ring Rows 12 OH DB Tricep Extensions 9 Seated Concentration Curls / ArmMetconMetcon (Time)FOR TIME 400m Run 25 Double Dumbbell Snatch (35/20) 15 Burpee Box Jump Overs (24/20) -REST 2:00- 15 Burpee Box Jump Overs 25…

4/12/2019

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Announcements"Be Lean And Mean, Drink Your Protein." Time to re-up! We will be taking pre-orders this week. We will have a pre-order sheet on the display table for you to fill out. =) CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP X 15 MINUTES 30 Double…

4/11/2019

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Announcements"Be Lean And Mean, Drink Your Protein." Time to re-up! We will be taking pre-orders this week. We will have a pre-order sheet on the display table for you to fill out. =) CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (No Measure)EMOM x 21 minutes Min 1- 1,2 or 3…

4/10/2019

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Announcements"Be Lean And Mean, Drink Your Protein." Time to re-up! We will be taking pre-orders this week. We will have a pre-order sheet on the display table for you to fill out. =) CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardSquat Clean and Jerk (Heavy single)* 10 minutes to build *For…