Blog Search

5/11/2019

By: 0

Announcements

Constant dripping hollows out a stone. – Lucretius
“When you’ve got something to prove, there’s nothing greater than a challenge.”
– Terry Bradshaw

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds)

TEAMS OF 2…

AMRAP x 18 MINUTES

P1 – COMPLETE 1 ROUND

30 Double Unders

10 Dealdlifts + 5 Hang Power Cleans (155/105)(135/95)

P2- PERFORM

Double KB Front Rack Hold (Athlete Choice)
*Partner 1 completes a full round while P2 performs a static hold. Once P1 finishes the round, switch. Score is total number of rounds.

5/10/2019

By: 0

Announcements

Constant dripping hollows out a stone. – Lucretius

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

1 Power Clean + 2 Below Knee Hang Power Cleans + 3 Front Squats (EVERY 1:30 x 7 SETS )

*Start light and build each set.

*Focus on making contact with thighs, using your legs and keeping “tension”.

*Scaling options will be on the whiteboard.

Watch this please.

http://bit.ly/2Wq8CSF

Below The Knee Hang Power Clean (Build to a QUALITY set of 3 unbroken. )

Metcon (Time)

FOR TIME

30 Power Cleans (95/65)

-Rest 2:00-

20 Power Cleans (115/75)

-Rest 2:00-

10 Power Cleans (135/95)
*Scaling options willbe on the whiteboard.

5/09/2019

By: 0

Announcements

It was a high counsel that I once heard given to a young person, “Always do what you are afraid to do.” – Ralph Waldo Emerson
Knowing is not enough; we must apply. Willing is not enough; we must do. – Johann Wolfgang von Goethe

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

*Scaling options will be on the whiteboard.

SUNS OUT, GUNS OUT FINISHER

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets-

5/08/2019

By: 0

Announcements

First say to yourself what you would be; and then do what you have to do. – Epictetus
It was a high counsel that I once heard given to a young person, “Always do what you are afraid to do.” – Ralph Waldo Emerson

CrossFit Pinnacle Ocala – CFP30

View Public Whiteboard

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

8 Alt DB Power Snatch

16 Air Squats

24 Double-Unders

*Max Burpees with remainder of time…
*Score is total number of burpees.