Friday 7/25/2014

Main – RX Group

Happy Birthday Sarah Denney!!!

Squat Clean (Every 90 seconds for 15 minutes (10sets))

Metcon (Time)

“Pyramid Style”

5 Squat Cleans 115/75
:30 plank
20 Lunges
:30 Plank
30 Ring Pushups
:30 Plank

**every 2 minutes perform 3 STRICT ring dips**

Permanent link to this article: http://www.crossfitbranson.com/2014/07/24/friday-7252014/

Thursday 7/24/2014

Main – RX Group

Overhead Squat (10 minutes to find 2 rep max from the ground)

Metcon (Time)

3 rounds for time

20 OHS 75/55
15 CTB Pullups
50 Double Unders

Permanent link to this article: http://www.crossfitbranson.com/2014/07/23/thursday-7242014/

Wednesday 7/23/2014

Main – RX Group

Push Press (5 x 2)

Metcon (Time)

5 Tire Flips
5 Strict HSPU
100 meter farmers carry 55/35
4 Tire Flips
5 Strict HSPU
100 meters farmers carry
3 Tire Flips
5 Strict HSPU
100 meters farmers carry
2 Tire Flips
5 Strict HSPU
100 meters farmers carry
1 Tire Flip
5 Strict HSPU
100 metes farmers carry

RX

Kipping HSPU
Farmers carry 45/25

Permanent link to this article: http://www.crossfitbranson.com/2014/07/22/wednesday-7232014/

Tuesday 7/22/2014

Main – RX Group

Metcon (Time)

8 x 200 meter run

Permanent link to this article: http://www.crossfitbranson.com/2014/07/21/tuesday-7222014/

Monday 7/21/2014

Main – RX Group

Front Squat (8 x 2)

Every 2 minutes for 16 minutes. 2 front squats. Increase load as you go

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 TTB
10 “Clean-ges” 135/95–will explain
15 Burpees over the bar

Permanent link to this article: http://www.crossfitbranson.com/2014/07/20/monday-7212014/

Saturday 10:00 HERO WOD

Main – Hero WOD

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

Permanent link to this article: http://www.crossfitbranson.com/2014/07/18/saturday-1000-hero-wod-10/

Saturday 9:00 GROUP WOD

Main – RX Group

Metcon (Time)

The class will be divided in half

Each team will have a 45lb bar
2-45lb bumpers
2-25lb bumpers
1-set of clips
1-50lb slamball
1-35lb slamball
2-70lb kbs
2-50lb kbs

Between the members, ALL EQUIPMENT MUST BE CARRIED 400 METERS. IF ANY PIECE OF EQUIPMENT TOUCHES THE GROUND, all members must complete 10 burpees immediately.

Once every team member and all the equipment is back, you must complete 400 ft of wheelbarrow walk. It does not matter which teammates participate, but 400 ft must be completed, while ALL EQUIPMENT is being held by the other team members.

After 400ft of wheelbarrow, the sleds will be loaded up. Guys will use all 4 bumper plates, gals will use the 2-45s. Each athlete will complete 5 sled pushes followed by paralette burpees.

Time stops once each athlete completes 5 sled pushes/paralette burpees.

Permanent link to this article: http://www.crossfitbranson.com/2014/07/18/saturday-900-group-wod-10/

Friday 7/18/2014

Main – RX Group

Squat Clean (EMOM x 8 1 Squat Clean @ 95%)

try to hold 95% across for all 8

Metcon (AMRAP – Reps)

8 minute AMRAP

5 Wall Balls 20/14
5 Box Jumps 24/20
10 Wall Balls
10 Box Jumps
15 Wall Balls
15 Box Jumps
20 Wall Balls
20 Box Jumps
25 Wall Balls
25 Box Jumps

keep adding 5 to each for 8 mins

Permanent link to this article: http://www.crossfitbranson.com/2014/07/17/friday-7182014/

Thursday 7/17/2014

Main – RX Group

Metcon (No Measure)

RX PLUS

15 minute cap to complete 4 rounds, as fast as possible but not for time

1 legless rope ascent
2 deadlift 405/265
3 Hang Power Cleans 215/135
4 strict hspu

RX use legs for rope ascent, and kipping is allowed on hspu

Metcon (Time)

Sprint Chipper

2 Bar Muscle Ups
10 GHD Situps
2 Bar Muscle Ups
10 Deadlift 185/125
2 Bar Muscle Ups
10 Bar Facing Burpees
2 Bar Muscle Ups
10 Push Press 135/95
2 Bar Muscle Ups

Permanent link to this article: http://www.crossfitbranson.com/2014/07/16/thursday-7172014/

Wednesday 7/16/2014

Main – RX Group

The 2014 CrossFit Games start in one week! Let’s see how you stack up against the fittest on earth!

 

Metcon (Time)

CrossFit Games WOD 1

The Triple
3k + 300 Double unders + 3 mile Run

RX perform
1500 meter row, 150 D.U. and 1 1/2 mile run

Permanent link to this article: http://www.crossfitbranson.com/2014/07/15/wednesday-7162014/

Older posts «