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3/07/2019

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Announcements

Hey Athletes! Your pre-ordered protein will be in TODAY!! Next pre-order will be on the 25th.

If you haven’t pre-ordered our badass “lions do not lose sleep over the opinions of sheep” promotional shirt get with Leanne before the 15th for your size and quantity.

Don’t forget about our boot-camp/challenge! It’s almost here! Know someone who needs to drop some lbs and inches before summer? This is a GREAT starting point for beginners.

Tired & sore? Grab a BANG or O2 recovery from the proshop! They are certified AMAZING!

CrossFit Pinnacle Ocala – CrossFit

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Back Squat (4×4@80% + AMRAP@80%)

BEGINNER

Metcon (Time)

50-40-30

KB Swings 26/15

15-20-25 Cal Row or 10-15-20 Cal AB

FITNESS

Metcon (Time)

50-40-30

KB Swings 35/26

15-20-25 Cal Row or 10-15-20 Cal AB

PERFORMANCE

Metcon (Time)

50-40-30

KB Swings 44/35

15-20-25 Cal Row or 10-15-20 Cal AB

COMPETITOR

Metcon (Time)

50-40-30

KB Swings 53/44

15-20-25 Cal Row or 10-15-20 Cal AB

3/6/2019

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CrossFit Pinnacle Ocala – CrossFit

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Shoulder Press (4×4@80% + AMRAP @80%)

BEGINNER

Metcon (AMRAP – Reps)

5 rounds

30 seconds work; 30 seconds rest

box jumps 16/12

alt. DB snatch 25/20

4 mountain climbers + push up (3 count)
score is total reps of last round

FITNESS

Metcon (AMRAP – Reps)

5 rounds

30 seconds work; 30 seconds rest

box jumps 18/16

alt. DB snatch 25/20

4 mountain climbers + push-up (3 count)
score is total reps oflast round

PERFORMANCE

Metcon (AMRAP – Reps)

5 rounds

30 seconds work; 30 seconds rest

box jumps 20/18

alt. DB snatch 35/25

4 monutain climbers + push-up (3 count)
score is total reps of last round

COMPETITOR

Metcon (AMRAP – Reps)

5 rounds

30 seconds work; 30 seconds rest

box jumps 24/20

Alt. DB snatch 50/35

4 mountain climbers +push up (3 count)
Score is total reps of last round

3/04/2019

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CrossFit Pinnacle Ocala – CrossFit

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BEGINNER

FITNESS

Metcon (AMRAP – Reps)

5 rounds (10 min)

45 sec work; 15 sec rest

KB sumo deadlift high pull 35/26

sit-ups

-Rest 3:00-

Metcon (AMRAP – Reps)

5 rounds (10 min)

45 sec work; 15 sec rest

DB/KB box step overs 18/16 (35/25)

DB Curl & Press 20/15

PERFORMANCE

COMPETITOR

Metcon (AMRAP – Reps)

5 rounds (10 min)

45 sec work; 15 sec rest

KB sumo deadlift high pull 53/35

sit-ups

-Rest 3:00-
Score is number of reps of last rounds

Metcon (AMRAP – Reps)

5 rounds (10 min)

45 sec work; 15 sec rest

DB box step overs 24/20 (35/25)

DB Curl & Press 35/25

3/02/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete AMRAP in 10 min of

15 push presses 115/75

100m shuttle run

Rest 3 min
I go, you go format

Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete AMRAP in 10 min of

7 KB thrusters 44/26

7 KB Cleans 44/26

7 burpees

Rest 3 min
I go, you go format

Metcon (AMRAP – Reps)

Teams of 2 alternate swings to complete AMRAP of sledge hammer tire strikes in 5 min
I go, you go format

2/28/2019

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CrossFit Pinnacle Ocala – CrossFit

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Bench Press (4×4 @ 80%)

15 minutes to warm-up and complete the 4 sets of 4 reps.

BEGINNER

Metcon (AMRAP – Rounds)

AMRAP x 10

3x manmakers 20/15

5x box jumps 16/12

5x toes to rig

FITNESS

Metcon (AMRAP – Rounds)

AMRAP x10

3x manmakers 25/20

5x box jumps 18/16

5x toes to rig

PERFORMANCE

Metcon (AMRAP – Rounds)

AMRAP x 10

3x manmakers 30/25

5x box jumps 20/18

5x knees to elbows

COMPETITOR

Metcon (AMRAP – Rounds)

AMRAP x 10

3x manmakers 40/35

5x box jumps 24/20

5x toes to bar

2/26/2019

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CrossFit Pinnacle Ocala – CrossFit

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clean pull + power clean ( 12 sets of 1 reps)

work to a heavy set of 1

FITNESS

Metcon (Time)

21-18-15-12-9-6-3

Ring Rows

AB / Row Cal

BEGINNER

Metcon (Time)

21-18-15-12-9-6-3

Assisted Pull-Ups

AB / Row Cal

PERFORMANCE

Metcon (Time)

21-18-15-12-9-6-3

Pull-ups

AB / Row Cal

COMPETITOR

Metcon (Time)

21-18-15-12-9-6-3

Chest to bar pull-ups

Row/AB Cal

2/25/2019

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CrossFit Pinnacle Ocala – CrossFit

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Back Squat (3×6 @3331 Tempo)

BEGINNER

Metcon (Time)

3 rounds

15 power snatches 45/35

15 thrusters 45/35

FITNESS

Metcon (Time)

3 rounds

15 power snatches 65/45

15 thrusters 65/45

PERFORMANCE

Metcon (Time)

3 rounds

15 power snatches 75/55

15 thrusters 75/55

COMPETITOR

Metcon (Time)

3 rounds

15 power snatches 95/65

15 thrusters 95/65