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11.08.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Metcon (Weight)

15 minutes to build to a heavy complex of.

1 push press + 1 push jerk + 1 split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of “Nate”

2 Muscle ups

4 HSPU

8 KBS 70/53
* Scale MU to C2B, pull ups, etc. 4 reps instead of 2.

11.07.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (3-3-3-3)

* 20 minutes to build to a heavy 3 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

1 power clean 135/95

1 front squat 135/95

1 box jump 24/20

200m run

2 power clean 135/95

2 front squats 135/95

2 box jumps 24/20

200m run….3,3,3 etc

score is number reached = rounds + reps. Example

completed round of 5 = 5 pc, 5 fs, 5 bj + however many reps completed of 6.
*score is number reached = rounds + reps. Example

completed round of 5 = 5 pc, 5 fs, 5 bj + however many reps completed of 6.

* Squat clean is NOT allowed.

*Rx+ = 205/135

11.06.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Weight)

10 minute EMOM

1 snatch (full) + 1 OHS
*All minutes are to be done @ roughly 75%( or higher) of 1RM snatch

Metcon

Metcon (AMRAP – Rounds)

6 Rounds Total (3 each)

3 minutes on 1 minute off alternating between A and B

A.) 3 minute Amrap

5 power snatches 95/65

7 burpee over the bar

B.) 3 minute Amrap

15 wall balls 20/14

30 double unders

Score is continuous rounds, all full completed rounds added together.

11.4.2017

By: 0

CrossFit Pinnacle Ocala – CrossFit

830 AM class ONLY today!

Metcon

With a partner, for time:

60-50-40-30-20-10 Wallballs

30-25-20-15-10-5 Front Rack Lunges (115/80)

30-25-20-15-10-5 HSPU

PS: Sorry this looks weird, but the editor is a bit broken right now. I will fix it when it returns to normal function. -Will

Halloween

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (1-1-1-1-1)

*20 minutes to find a 1RM bench press.

Metcon

Metcon (Time)

For time

25 air squats

25 push press 95/65

5 rope climbs

20 air squats

20 push press

4 rope climbs

15 air squats

15 push press

3 rope climbs

10 air squats

10 push press

2 rope climbs

5 air squats

5 push press

1 rope climb
* Once again perform WOD exactly how you performed it 5 weeks ago same weight / scaled variation.