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10/16/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardFITNESSGymnastics (8 minutes)Practice J-Hook and Rope ClimbsDon't burn yourself out by completely climbing the rope. Practice your J-Hook and positioning. If you don't have rope climbs yet, stand off a 24" box and practice holding on the rope and hitting that J-Hook until you…

10/15/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSGymnastics (8 Minutes )Toes To Bar PracticeFirst rep is easy, fight for that second rep.WeightliftingBox Chin-Up Negatives 1x2 reps 3x1 reps3-5 second lowerMetcon (Time)3 RFT 15 Wall Balls 15 Box Jumps Run 200mTIER 2PERFORMANCEWeightlifting (4 x 8/4)Strict Chin-Up3 second lowerMetcon (Time)3 RFT 15…

10.13.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Time)With a partner, for time: 50 Hang Snatches (95/65) [135/95] then 400m run (one partner at a time on all runs) 50 Back Squats (95/65)[135/95] 400m run 40 Hand Release Pushups [HSPU] 400m Run 30 Box Jump Overs 24/20 [Burpee] 400m Run 20…

10.12.18

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardWarm-up (No Measure)Gymnastics work: 10 Minutes of Pullup work If you have pullups, do an emom of weighted pullups, working for no more than 30s per minute.Metcon (Weight)8m EMOM 8 DeadliftsTry to keep the weight the same for the entire EMOMMetcon (Time)Performance For time:…

10.11.2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds)Every 2m for 30 minutes: Min 1: 21 Cal Row or Bike Min 2: 18 Burpees Min 3: 15 Tire Flips OR heavy dball ground over shoulderStart wherever works, partner up on the tires as needed. Score is number of completed…

10.10.2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Weight)15 minute EMOM 2 Clean and Jerks (drop if desired)Start light, build to heavy. Score is heaviest 2 completed within 1 minuteMetcon (Time)Performance For Time: 10 OHS (155/105) 7 Muscle Ups 20 OHS (135/95) 7 Muscle Ups 30 OHS (95/65) 7 Muscle Ups…

10.8.18

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CrossFit Pinnacle Ocala - CrossFitView Public Whiteboard800m Run (Time)Max Effort 800m RunMetcon (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…

10/06/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardPERFORMANCEWeightlifting (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 SetsMetcon (AMRAP - Rounds and Reps)Partner WOD 5 Min AMRAP x 4 *Rest 2 Mins Between Rounds 1 partner…

10/05/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSMetcon (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 WalkPerformance Planks On RingsMetcon (Time)KB DT 3 Rounds For Time 12 KB Deadlift 53/44 9 Double KB Cleans 6…

10/04/2018

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardTier 1FITNESSWeightliftingE2MOM x 12 Min Alternating Movements (3 Sets) Reverse Lunges (DB/KB) x 8 Per Leg Supinated Grip Bent Over Rows x 8Pendaly Rows Are AcceptableMetcon (AMRAP - Reps)1:00 Summo Deadlift High Pull 1:00 L-Seated Dumbell Press 0:45 Summo Deadlift High Pull 0:45 L-Seated…