Crossfit High Octane

Apopka's first CrossFit Gym
2164 Platinum Rd, Apopka, FL 32703
[phone]

[Crossfit High Octane @CrossFit_HO]

Friday, May 3rd, 2019

Mobility & Warm-up: IN CLASS Warm-up

WoD: Complete for time of:
800m Run
21 Squat Cleans + Front Squat (185/125)
42 Box Jump Overs (24/20)
21 Squat Snatch + Overhead Squat (135/95)
200m Run

[Crossfit High Octane @CrossFit_HO]

Thursday, May 2nd, 2019

Mobility & Warm-up: NO IN CLASS Warm-up.
Please arrive early to warm-up and stretch.

WoD: Quad Tabata
KB Sumo Deadlift High Pull (70/55)
Push-ups
Sit-ups
Squats
Score is lowest... https://t.co/GWJPOIZH6H

[Crossfit High Octane @CrossFit_HO]

Tuesday, May 1st, 2019

Mobility & Warm-up: IN CLASS Warm-up

Tech: Pistols

WoD: AMRAP 20 Minutes
10 Handstand Push-ups
10 Alternating Pistols
10/7 Assault Bike or 200m Run (if Bike not open)

[Crossfit High Octane @CrossFit_HO]

Monday, April 29th, 2019

Mobility & Warm-up: IN CLASS Warm-up

WoD: Complete for Reps of:
3 Minutes Rowing
3 Minutes of Overhead Squats (65/45)
3 Minutes Rowing
3 Minutes Thrusters (65/45)
3 Minutes Rowing... https://t.co/A6wogyR7H4

[Crossfit High Octane @CrossFit_HO]

Friday, April 26th, 2019

Mobility & Warm-up: NO....IN CLASS Warm-up
Please arrive early to stretch and warmup.

WoD: “Hollyman” 30 Rounds for time of:
5 Wallballs (20/14)
3 Handstand Push-ups
1 Power Clean... https://t.co/Qj9VBethkl

[Crossfit High Octane @CrossFit_HO]

Friday, April 26th, 2019

Mobility & Warm-up: IN CLASS Warm-up

WoD: Complete all AMRAPS for Reps, rest 1 Minute between rounds.
AMRAP 10 Minutes
800m Run
Max Wallballs (20/14)

AMRAP 10 Minutes
800m Run
Max KBS (55/35)

AMRAP 10 Minutes
800m Run
Max Clean & Jerks (135/95)

[Crossfit High Octane @CrossFit_HO]

Thursday, April 25th, 2019

Mobility & Warm-up: IN CLASS Warm-up

WoD: AMRAP 12 Minutes
7 Medball Cleans (20/14)
7 Box Jumps (24/20)
7 Toes to Bar

Str: Back Squat 3RM

[Crossfit High Octane @CrossFit_HO]

Wednesday, April 24th, 2019

Mobility & Warm-up: IN CLASS Warm-up

Str: Max Box Jump

PARTNER WoD: Complete for time of:
100 Thrusters (135/95)

Everytime you break up the thrusters: You go, I go:
3 Power Cleans (135/95)
6 Push-ups
9 Squats

[Crossfit High Octane @CrossFit_HO]

Tuesday, April 23rd, 2019

Mobility & Warm-up: IN CLASS Warm-up

WoD: AMRAP 30 Minutes
1 Legless Rope Climb
2 Strict Handstand Push-up
3 Weighted Ring Dip (35/25)
400m Run

[Crossfit High Octane @CrossFit_HO]

Friday, April 22nd, 2019

Mobility & Warm-up: IN CLASS Warm-up

Str: Barbell Complex for Load
Score is total of 5 heaviest loads.
Power Clean, Hang Power Clean, Hang Squat Clean, Front Squats, Jerk

WoD: AMRAP 8 Minutes
Burpees

How close to 100 can you get???

[Crossfit High Octane @CrossFit_HO]

Friday, April 19th, 2019

Mobility & Warm-up: IN CLASS Warm-up

WoD: Complete for time of
21 Thrusters (100/70), 21 Pull-ups
18 Squat Snatches (100/70), 18 Pull-ups
12/10 Cal Assault Bike
15 Thrusters, 15... https://t.co/N3eMmFnghL

[Crossfit High Octane @CrossFit_HO]

Thursday, April 18th, 2019

Mobility & Warm-up: IN CLASS Warm-up

Str 1: EMOM 8 Minutes
2 Press @ 80-85% of 1RM
Str 2: EMOM 8 Minutes
2 Push Press @ 80-85% of 1RM

WoD: 4 Rounds for Reps of
Handstand Push-ups
Wallballs (20/14)

1 Minute at each station with 15 seconds of rest.

[Crossfit High Octane @CrossFit_HO]

Wednesday, April 17th, 2019

Mobility & Warm-up: IN CLASS Warm-up

Str: EMOM 10 MInutes (Not for Score)
Odd - 100m Sprint
Even - 125m Row

WoD: AMRAP 20 Minutes
5 Power Cleans (135/95)
10 Push-ups
100m Run
1 Minute Rest

[Crossfit High Octane @CrossFit_HO]

Tuesday, April 16th, 2019

Mobility & Warm-up: IN CLASS Warm-up

Str 1: Overhead Squat 1RM
Str 2: Front Squat 1RM
Str 3: Back Squat 1RM

[Crossfit High Octane @CrossFit_HO]

Monday, April 15th, 2019

Mobility & Warm-up: IN CLASS Warm-up

WoD: CrossFit High Octane “7 Year Anniversary WoD”
7 Rounds for time of:
700m Run, then...
7 Rounds of:
7 Squat Snatches (135/95)
7 Handstand... https://t.co/unZSD4Jxtb

[Crossfit High Octane @CrossFit_HO]

Friday, April 12th, 2019

Warm-up & Mobility: NO IN CLASS WARM-UP... Please arrive early to warm-up and stretch!!!

WoD: Complete for time of:
15 GHD Sit-ups
50 Power Cleans (95/65)
15 GHD Sit-ups
50... https://t.co/cMuOFKStFk

[Crossfit High Octane @CrossFit_HO]

Thursday, April 11th, 2019

Mobility & Warm-up: IN CLASS Warm-up

Str 1: Deadlift 3RM
Str 2: Bench Press 3RM

WoD: Tabata
Bottom to Bottom Squats

[Crossfit High Octane @CrossFit_HO]

Wednesday, April 10th, 2019

Mobility & Warm-up: IN CLASS Warm-up

Tech: Work on 2 Skills (Pull-ups, Muscle-ups, Rope Climbs, Handstand Push-ups, Handstand Walk, Pistols, Double Unders, Skin the Cats,... https://t.co/vF3xPJmcts

[Crossfit High Octane @CrossFit_HO]

Tuesday, April 9th, 2019

Mobility & Warm-up: IN CLASS Warm-up

Str: EMOM 16 Minutes
Odd - 4 Alt Front Lunge (AHAP)
Even - 4 Alt Back Lunge

WoD: 5 Rounds for Reps
Dumbbell Thrusters (Athlete Choice)
Pull-ups

60s of work at each station with 15s of transition.

[Crossfit High Octane @CrossFit_HO]

Monday, April 8th, 2019

Mobility & Warm-up: IN CLASS Warm-up

Str 1: 500m Row
Rest 2 Minutes
Str 2: AMRAP 2 Minutes
Push-ups

WoD: “Klepto” 4 Rounds for time of:
27 Box Jumps (24/20)
20 Burpees
11 Squat... https://t.co/PEcbbJbqb1