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Daily Workouts

WOD- Work Out Of The Day

You can do this!

Our Workout of the Day (WOD) at The Ocala Gym are posted a day in advance, so members are mentally and physically prepared to come in and get right to work. The workouts posted are designed for our most experienced members and are very difficult. Every workout is scalable to match the physical capacity of the student. We teach beginner to advance level students in all of our classes.

After a free intro session, gym members will be encouraged to go through our On-ramp program, which is three classes long and will help familiarize the student with the CrossFit fundamentals prior to starting our group classes. Students who start will do a modified version of the advanced Workout Of The Day (WOD) and strive to work their way up to the full advanced workouts. The gym member’s progress is then tracked after each workout. Although, The Ocala Gym members have friendly competition amongst themselves, our fitness program is really about each individual making progress every workout and achieving their personal best! When a new member joins the group, they go through a bench-mark workout, during the introduction workout; this allows The Ocala Gym Coach’s to suggest the best enrollment program for the member’s fitness capacity.

As a new member, here is what you need to do in class!

1. Learn the movements – many of the exercises that The Ocala Gym includes in the classes will be different from any that you have done in the past. When you are learning a new movement, The Ocala Gym coach will start with light weight, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt.
2. Start easy! Get through the workout. As your coach we can modify it any way we need to by splitting up a high repetition set into multiple low repetition sets, reducing the weights, reducing the volume or distances.
3. Make the WOD a habit. Rest, Recovery, and Consistency are the key. Being consistent helps you make fitness a way of life and not just something you do when you have time.

After the first month, we’ll start increasing the intensity of your workout. Many people ask the question, “Is the Workout of the Day really all I need to do?” The answer is emphatically “YES” – that is, when you completing it, going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds.
This high intensity is at the core of the WOD in The Ocala Gyms CrossFit program and is required for you to achieve its full benefit. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the Workout of the Day and very often in 20 minutes or less, it enables you to develop into world-class physical fitness!

Tuesday, May 8th Work Out Of The Day

May 8, 2012

Tuesday, May 8th Work Out Of The Day

7 Rounds For Time:
10-Plyo Push Ups (Slam ball)
100 Meter Sprint
8-Ring Dips
6-Snatches (95/75 lbs)
Skills: Snatches
CFFootball style WOD. Focus on the snatch for warm up and include the Burgerner warm up.

Monday, May 7th Work Out Of The Day

May 7, 2012

Monday, May 7th Work Out Of The Day

For Time:
100 Double Unders
80- Air Squats
60-Sit Ups
40-Burpees
20-Pull Ups
800 Meter Run with weight. Options are 45/25 lbs Plate, 1/1.5 Pood KB, and 30/15lbs slam ball. Every
time the weight is dropped = 1 burpee. Burpee must be done immediately after weight is dropped.

Saturday May 5th, Work Out Of The Day

May 4, 2012

Saturday May 5th, Work Out Of The Day

3 Rounds For Time:
100 Double-Unders (300 Singles)
50-Burpees
50-Box Jumps (20″/16”)
800 Meter Run

Friday, May 4th Workout Of The Day

May 3, 2012

Friday, May 4th Workout Of The Day

10-9-8-7-6-5-4-3-2-1 reps for time of
Wall Ball Shots (10′-20#, 8′-15#)
Slam Ball Slams (20#,15#)

Thursday, May 3rd Work Out Of The Day

May 2, 2012

Skills Day!

Saturday, February 18th, Workout Of The Day

Feb 17, 2012

Ocala’s Gym

CrossFit Pinnacle

Workout Of The Day

“Rahoi”

12 Minute AMRAP

12-Box Jumps (24”/20”)

6-Thrusters (95/75 lbs)

6-Bar Facing Burpess

Bar Facing Burpess: http://www.youtube.com/watch?v=hhXJyhu6QGo

Friday, February 17th, Workout Of The Day

Feb 16, 2012

Ocala’s Gym

CrossFit Pinnacle

Workout Of The Day

For Time:

50-Bench Press (135/95 lbs)

25-Ring Dips

200 Meter Farmers Carry with 45 pound bumper plate in each hand. Bumper is pinched between the thumb and fingers. Do not use the hole or hold the plate from the bottom. Every time the plates are dropped 1 Burpee as penalty.