Don "The Cat" Hornsby

Shoulder Press
3-3-3-3-3

WOD
AMRAP in 8 min
7 Hang Snatch ( 75 men / 55 women )
7 Burpees

score rounds and reps (ex. 6 rounds + 4 reps HS)

Dave Mid Clean

WOD

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

The Jump Off

11 y/o Alex Ford getting up there.


WOD
Overhead Squat
3-3-3-3-3
Rest
AMRAP in 8 min
one arm dumbbell
deadlift 5 reps L/R
hang clean 5 reps L/R
front squat 5 reps L/R
push press/jerk 5 reps L/R
50# men/35# women
score total rounds and reps

The CrossFit Ocala Blog will be getting a fresh start and minor facelift to its online presence with more frequent blog entries, photo albums, informative articles and links. We hope you find it interesting and useful and continue to visit the site and support the community. We will also begin our own spin on the ME Black Box concept and see how the results turn out. Stay tuned.