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07.10.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Snatch (3-3-3-3-3)

*5 x 3 @ 85%, full snatches

* 20 minutes to complete.

* does not have to be touch and go

Metcon

Metcon (Time)

For time

5 Rounds

3 Snatches 115/80

6 burpee over the bar

12 Abmat sit ups

rest 3 minutes

5 Rounds

3 OHS 115/80

6 burpee over the bar

12 Abmat sit ups
*Full snatches

*20 minute cap, this includes 3 minute rest.

* Scale accordingly.

Pure Strength

Metcon (Weight)

A.) Snatch dead lift with 3 second pause @ the bottom of the knee for the first rep only, 4 x 3 @ 100-105% of 1RM snatch.

B.) Weighted step ups 20/18″ box, 4 x 14 @ roughly 30% of 1RM back squat, try to increase weight from last week. (7L/7R)
*Alternate movements A,B,A,B,etc..

*Score is weight on snatch DL.

07.05.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (5-5-5-5)

*4 x 5 @ 80%

*20 minutes

Metcon

Metcon (Time)

9-6-3

Overhead squats 135/95

pull ups

then…

9-6-3

Front squats 155/105

chest to bars

then..

9-6-3

Back squats 185/125

Muscle ups (5/3/1 for women)
*20 minute cap

* Bar comes from ground.

Pure Strength

Metcon (Weight)

A.) Weighted Good mornings 4 x 15 @ roughly 25-30% of BS

B.) Weighted Iron mikes 4 x 16 athlete chooses weight.
*score is weight on good mornings

07.04.17

By: 0

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Split Jerk (3-3-3-3-3)

*20 minutes to build to a heavy 3 rep.

* Pause on the 1st rep in the split position for 2 seconds before standing.

* No pause on the remaining 2 reps.

Metcon

Metcon (Time)

4 Rounds

5 push jerks 155/105

10 Dead lifts 155/105

10 Burpee over the bar

15 Toes to bar

40 Double unders
*20 minute cap, scale appropriately.

07.03.17

By: 0

Announcements

JULY 4TH SCHEDULE!!! There will only be scheduled classes for 8:30am and 9:30 am! Saturday hours in observance of the holiday! Regular programming, just different hours! See you in the morning!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Snatch (3-3-3-3-3)

*5 x 3 @ 80% of 1RM snatch

*Full snatch (squat), snatches are now coming from the ground instead of hang.

* Does NOT have to be touch and go, immediate reset if doing drop singles

*Only 3 weeks until we retest!

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

100m Run

4 Overhead Squats 135/95

9 Wall balls 20/14

9 KBS 53/35

100m Run

4 OHS 135/95

15 Wall balls 20/14

15 KBS 53/35

100m Run

4 OHS 135/95

21 Wall balls 20/14

21 KBS 53/35
*1Round = finishing 21 KBS..

Pure Strength

Metcon (Weight)

A.) Snatch grip Dead lift with 2 second pause on 1st rep @ the knee 4 x 3 @ 95-105% of 1RM SNATCH

B.) Back rack weighted step ups 4 x 14 @ 30% of 1RM Back squat on 20/18″ box. (7L/7R)

*Alternate movements

*Score is weight on DL

06.24.17

By: 0

Announcements

WE WILL BE CLOSED SATURDAY AND SUNDAY THIS WEEKEND FOR BACON BEATDOWN!!!
COME ON OVER TO THE OCEAN CENTER IN DAYTONA AND CHEER ON YOUR PINNACLE ATHLETES! THIS IS ALWAYS A HUGE EVENT, AND QUITE AN INSPIRING WEEKEND OF FUN AND CROSSFIT FAMILY SPIRIT!! HOPE TO SEE YOU ALL THERE!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Front Squat (4-4-4-4)

*20 minutes to build to a heavy 4 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute Amrap

1 round of “Mary”

5 HSPU

10 pistols

15 pull ups

1 round “DT”

12 dead lifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105
*Alternate each workout. Example Mary, DT, Mary, DT, Mary DT….etc.

*Completing 1 round of each (Mary & DT) = 1RD.

06.23.17

By: 0

Announcements

WE WILL BE CLOSED SATURDAY AND SUNDAY THIS WEEKEND FOR BACON BEATDOWN!!!
COME ON OVER TO THE OCEAN CENTER IN DAYTONA AND CHEER ON YOUR PINNACLE ATHLETES! THIS IS ALWAYS A HUGE EVENT, AND QUITE AN INSPIRING WEEKEND OF FUN AND CROSSFIT FAMILY SPIRIT!! HOPE TO SEE YOU ALL THERE!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Power Snatch (10)

+ 9 pull ups

* same as last week, try and go heavier, all tough and go for all sets.

Squat Clean (10)

+ 9 HSPU

Power Snatch (7)

+12 pull ups

Squat Clean (7)

+ 12 HSPU

Power Snatch (5)

+ 12 pull ups

Squat Clean (5)

+ 12 HSPU

Power Snatch (3)

+ 15 pull ups

Squat Clean (3)

+ 15 HSPU

06.22.17

By: 0

Announcements

WE WILL BE CLOSED SATURDAY AND SUNDAY THIS WEEKEND FOR BACON BEATDOWN!!!
COME ON OVER TO THE OCEAN CENTER IN DAYTONA AND CHEER ON YOUR PINNACLE ATHLETES! THIS IS ALWAYS A HUGE EVENT, AND QUITE AN INSPIRING WEEKEND OF FUN AND CROSSFIT FAMILY SPIRIT!! HOPE TO SEE YOU ALL THERE!

CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (AMRAP – Rounds)

40 minute EMOM

1. 3 muscle ups + 6 hand release push ups + 8 pistols

2. Row/Air bike

3. 1 rope climb + 4 burpee box jumps 24/20 + 6 DB/KB thrusters 53/35

4. rest

06.21.17

By: 0

Announcements

WE WILL BE CLOSED SATURDAY AND SUNDAY THIS WEEKEND FOR BACON BEATDOWN!!!
COME ON OVER TO THE OCEAN CENTER IN DAYTONA AND CHEER ON YOUR PINNACLE ATHLETES! THIS IS ALWAYS A HUGE EVENT, AND QUITE AN INSPIRING WEEKEND OF FUN AND CROSSFIT FAMILY SPIRIT!! HOPE TO SEE YOU ALL THERE!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Back Squat (6-6-6-6)

* 20 minutes to complete 4 x 6 @ 76%

Metcon

Metcon (Time)

For time

2 power cleans 135/95

2 front squats 135/95

40 kbs 53/35

40 double unders

4 power cleans 135/95

4 front squats 135/95

30 kbs 53/35

30 double unders

6 power cleans 135/95

6 front squats 135/95

20 kbs 53/35

20 double unders

8 power cleans 135/95

8 front squats 135/95

10 kbs 53/35

10 double unders

10 power cleans 135/95

10 front squats 135/95

Pure Strength

Metcon (Weight)

A) Romanian dead lifts 3 x 6 @ roughly 65% of 1RM DL

B) Bulgarian split squats 4 x 12 (6L/6R) athlete chooses weight, try and go heavier than last week.
*score is RDL weight

06.20.17

By: 0

Announcements

WE WILL BE CLOSED SATURDAY AND SUNDAY THIS WEEKEND FOR BACON BEATDOWN!!!
COME ON OVER TO THE OCEAN CENTER IN DAYTONA AND CHEER ON YOUR PINNACLE ATHLETES! THIS IS ALWAYS A HUGE EVENT, AND QUITE AN INSPIRING WEEKEND OF FUN AND CROSSFIT FAMILY SPIRIT!! HOPE TO SEE YOU ALL THERE!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Push Jerk (10)

*same as last week, try and increase weight on all sets.

*20 minutes to complete all sets.

Push Jerk (7)

Push Jerk (5)

Push Jerk (3)

Metcon

Metcon (Time)

3 Rounds

400m run

20 ring dips

15 toes to bar
*scale ring dips to wall ball push ups, place both hand on the wall ball and perform a push up, can go from the knees as well. Same rep count.

06.19.17

By: 0

Announcements

WE WILL BE CLOSED SATURDAY AND SUNDAY THIS WEEKEND FOR BACON BEATDOWN!!!
COME ON OVER TO THE OCEAN CENTER IN DAYTONA AND CHEER ON YOUR PINNACLE ATHLETES! THIS IS ALWAYS A HUGE EVENT, AND QUITE AN INSPIRING WEEKEND OF FUN AND CROSSFIT FAMILY SPIRIT!! HOPE TO SEE YOU ALL THERE!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Snatch (3-3-3-3-3)

*20 minutes to perform 5 x 3 @ 75 %

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute Amrap

5 snatches 135/95

10 burpee over bar

15 wall balls 20/14
*Full squat

Pure Strength

Metcon (Weight)

A) Snatch dead lift w/2 second pause at knee on first rep only. 4 x 3 @90-100% of 1RM snatch

B) Reverse lunges 4 x 14 (7L/7R) @ roughly 50% of 1RM back squat.
*score is weight on DL