Blog Search

09.06.17

By: 0

CrossFit Pinnacle Ocala - CrossFitWeightliftingPush Press (3-3-3-3-3-3-3-3-3-3)*10m EMOM 3 PP (from ground) *same weight throughout EMOM.MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups*10 minute cap *Rest 5 minutes from Cap time before starting next wod.MetconMetcon (Time)5 Rounds 10 KB/DB Snatch 53/35 10 KB/DB FRL 10m Cap*2 KBs/DBs for the lunges. One in each hand.

09.05.17

By: 0

CrossFit Pinnacle Ocala - CrossFitWeightliftingBack Squat (7-7-7-7)4 challenging sets of 7 20 minutes.MetconMetcon (Time)2 Rounds for Time 20 Wallballs (20/14) 15 HSPU 10 Deadlifts (225/155) 5 Bar Muscle Ups15m cap Rx+ = 25/16lb WB, 45/25 deficit hspu, 275/185 DL, Ring MU *Please defer heavy wallballs to those doing the entire…

08.30.17

By: 0

CrossFit Pinnacle Ocala - CrossFitMetconMetcon (No Measure)10m EMOM 8 Pistols (Alt) *Assistols (band/rig)MetconMetcon (AMRAP - Reps)AMRAP 3 Rope Climbs Rest 2 Minutes AMRAP 3 Clean and Jerk (185/125) Rest 2 Minutes AMRAP 3 Snatch (165/115) Rest 2 Minutes AMRAP 3 Rope Climbs*Power or squat cleans/snatches. When scaling, pick a weight…