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10.8.18

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CrossFit Pinnacle Ocala – CrossFit

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800m Run (Time)

Max Effort 800m Run

Metcon (Time)

Performance

For time:

100 Double Unders

80 Wall Balls (20/14)

60 DB Snatches (50/35)

40 Pullups

20 HSPU

Fitness

200 Single Unders

80 Wall Balls

60 DB Snatches

40 Ring Rows

20 DB PP (two DBs)
Rx+= c2b and 4″/2″ deficit HSPU

20 Minute Cap

10/06/2018

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CrossFit Pinnacle Ocala – CrossFit

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PERFORMANCE

Weightlifting (1.1 means drop singles for 2 total reps. )

Clean Pull+High Hang Squat Clean+Clean

50% x 1.1, 60% x 1.1, 70% x 1 x 3 Sets

Metcon (AMRAP – Rounds and Reps)

Partner WOD

5 Min AMRAP x 4

*Rest 2 Mins Between Rounds

1 partner completes a full round before switching

5 Man Makers (Pushup, R Row, Pushup, L Row, HPC, s2oh)

11 Wall Balls 20/14

10/05/2018

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CrossFit Pinnacle Ocala – CrossFit

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Tier 1

FITNESS

Metcon (No Measure)

2 Rounds

Plank x 1:00

200M Farmers Walk

*Rest 2 Min

2 Rounds

AB Mat Sit-Ups x 1:00

200M KB Front Rack Walk
Performance

Planks On Rings

Metcon (Time)

KB DT

3 Rounds For Time

12 KB Deadlift 53/44

9 Double KB Cleans

6 Double KB Push Jerks
Performance use KB (Practice Double KB cleans for a few mins in class.

Fitness- Use DB’s

RX+ 70/53

Metcon (No Measure)

Running Development

Run 7 Min Easy

+

Run 800M (Increase Pace Every 200M) Rest 3Min x 1

+

Run 400M (Increase Pace Every 100M) Rest 2Min x 2

+

Run 200M (Increase Pace Every 50M) Rest 1Min x 3
Focus On Breathing And A Long Stride

10/04/2018

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CrossFit Pinnacle Ocala – CrossFit

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Tier 1

FITNESS

Weightlifting

E2MOM x 12 Min Alternating Movements (3 Sets)

Reverse Lunges (DB/KB) x 8 Per Leg

Supinated Grip Bent Over Rows x 8
Pendaly Rows Are Acceptable

Metcon (AMRAP – Reps)

1:00 Summo Deadlift High Pull

1:00 L-Seated Dumbell Press

0:45 Summo Deadlift High Pull

0:45 L-Seated Dumbell Press

0:30 Summo Deadlift High Pull

0:30 L-Seated Dumbell Press

Metcon (Time)

5 Rounds

7 Drop Snatches (1 Sec Pause In Squat Position)

21 Dubs 2:1 Singles

TIER 2

PERFORMANCE

Weightlifting

E2MOM x 12 Min

Reverse Barbell Lunges x 8 Per Leg

Supinated Grip Bent Over Rows x 8
Pick A Weight That Is Challenging And Allows You To Maintain Technical Mechanics. We Will Build Off Those Numbers In The Following Weeks.

Metcon (AMRAP – Reps)

1:00 SDLHP 95/65

1:00 HSPU

0:45 SDLHP

0:45 HSPU

0:30 SDLHP

0:30 HSPU
RX+ 115/85

Metcon (Time)

5 Rounds

7 OHS 155/105

21 Dubs

10/03/2018

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CrossFit Pinnacle Ocala – CrossFit

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Tier 1

FITNESS

Weightlifting

E2MOM x 6 Min

High Hang Clean x5
These Are Drop Singles

Weightlifting (3 x 5 (Pause At Bottom and Get Comfortable) )

E2MOM x 6 Min

Drop Snatch

(Focus Here Is Technique)

Metcon (No Measure)

Plyometric Skill Work

Box Jump 3 x 5 (Really Focus On Big Hip Drive & Soft Landing)

Gymnastics

5 Min Chest To Ring Row Hold

(Everytime You Release Complete 1 Suicide Run) 5-10-15

TIER 2

PERFORMANCE

Weightlifting

E2MOM x 6 Min

High Hang Clean 3 x 5 @ 70%
Drop Singles. (Speed Is King Here)

Weightlifting

E2MOM x 6 Min

High Hang Snatch x5 @ 70%
Drop Singles (Speed Is King Here)

Metcon (No Measure)

Plyometric Skill Work (Single Leg Strength)

Single Leg Box Jump 3 x 5 Per Leg (Focus On Big Hip Drive & Soft Landing)

Metcon (No Measure)

5 Min Chin Over Bar Hold

(Everytime You Drop 1 Suicide Sprint) 5-10-15
RX+ C2B Hold

Metcon (Time)

6-5-4-3-2-1

Front Squat

*16 TTB In Between Rounds
Fitness & Performance- Choose a HEAVY load for front squats. They should be VERY challenging but UNBROKEN.

10/02/2018

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CrossFit Pinnacle Ocala – CrossFit

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Tier 1

FITNESS

Weightlifting

EMOM x 6 Min Alternating Movements (3 Sets)

Bench Press x 8

KB/DB Alternating OHP x 8 Each

Metcon (Time)

4 Rounds

Row 20 Cal

8-10 Ring Rows (Banded If Needed)

15 DB Squat Cleans

TIER 2

PERFORMANCE

Weightlifting (3 x 8 @ 60-62.5%)

EMOM x 6 Min Alternating Movements (3 Sets)

Bench Press x 8

Strict Press x 8

Metcon (Time)

4 Rounds

AB/Row 20 Cal

15 CTB Pull-Ups (Preferably Unbroken)

15 Barbell Squat Cleans 115/85

10/01/2018

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CrossFit Pinnacle Ocala – CrossFit

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Tier 1

FITNESS

Tier 1

FITNESS

Weightlifting

EMOM x 6 Min Alternating Movements (3 Sets)

Deadlift x 8 Reps

Chin-up x 1 Rep (3-5 Sec Lower)

Metcon (Time)

3 Rounds

150 Singles

20 DB Thrusters

15 Burpees

TIER 2

PERFORMANCE

Weightlifting

EMOM x 6 Min Alternating Movements (3 Sets)

Deadlift x 8 Reps @ 60-62.5%

Strict Chin-Ups x 8/3

Metcon (Time)

3 Rounds

75 Dubs

20 Barbell Thrusters 95/65

15 Burpees

9/27/18

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CrossFit Pinnacle Ocala – CrossFit

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PERFORMANCE

Metcon (Time)

With a partner, for time:

(One partner works at a time)

50 Thrusters (95/65)

200 Double Unders

50 Bench Press (115/75)

200m Farmer’s Carry (53s/44s)

40 Thrusters (95/65)

150 Double Unders

40 Bench Press (115/75)

150m Farmer’s Carry (53s/44s)

30 Thrusters (95/65)

50 Double Unders

30 Bench Press (115/75)

50m Farmer’s Carry (53s/44s)

FITNESS

Metcon (Time)

With a partner, for time:

(One partner works at a time)

3 Rounds:

30 Squat Jumps

100 Single Unders

30 Bench Press

200m Farmer’s Carry

9.26.18

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CrossFit Pinnacle Ocala – CrossFit

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PERFORMANCE

Metcon (AMRAP – Rounds)

12 Minutes, on the minute:

Odds: 8 Front Rack Lunges

Evens: 16 V-Ups
Make the lunges heavy. 155/105 or thereabout. More if you’re a Layfield.

Metcon (Time)

For Time:

10-1 Deadlifts (225/155)

1-10 Chest to Bars
Rx+: Bar MU

Time cap: 16 Minutes

FITNESS

Metcon (AMRAP – Rounds)

12 Minutes, on the minute:

Odds: 8 Lunges

Evens: 16 Sit Ups

Metcon (Time)

For Time:

10-1 Deadlifts

1-10 Ring Row / Pullup Progression
Keeping solid form and proper position on the deadlifts is more important than the weight.

For the pullups, get with a coach and choose a pullup progression that will help you get stronger and/or develop the movement pattern for pullups.