Friday 4/24/2015


CrossFit Branson – Group WOD

Metcon (Weight)

EMOM x 10

1 Power Clean

1 Hang Squat Clean

1 Split Jerk

Squat Snatch (EMOM x 10-1 squat snatch)

start at exactly 50%-increase every set-when you fail drop 5 pounds and try to complete remainder of the EMOM with that weight

Metcon (Time)

For TIme

COMPETITOR

5-4-3-2-1 Squat Cleans 225/155

*1 legless rope ascent after each round*

PERFORMANCE

185/125

2 rope ascents after each round (using feet)

GROUP

155/105

Perform 100′ sled pull HEAVY after each round

Permanent link to this article: http://www.crossfitbranson.com/2015/04/23/friday-4242015/

Thursday 4/23/2015


CrossFit Branson – Group WOD

Deadlift (20 minutes to find 1RM)

Metcon (Time)

COMPETITOR

21-18-15-12-9-6-3

AXLE Bar Deadlift 185/125

K.T.E.

Performance/Group

155/105 deadlift and regular barbell

Permanent link to this article: http://www.crossfitbranson.com/2015/04/22/thursday-4232015/

Wednesday 4/22/2015


CrossFit Branson – Group WOD

Metcon (AMRAP – Reps)

12:00 AMRAP

5 calorie row

10 double unders

10 calorie row

20 double unders

15 calorie row

30 double unders

20 calorie row

40 double unders

**continue adding 5 calories and 10 double unders

this is a partner wod. one person is holding a plank on hands and toes while the other partner accumulates reps. once the partner holding a plank drops, athletes must switch places and pick up where the previous partner left off

Permanent link to this article: http://www.crossfitbranson.com/2015/04/21/wednesday-4222015/

Tuesday 4/22/2015


CrossFit Branson – Group WOD

Bench Press (20 minutes to find 1 rep max)

Metcon (Time)

20 minute AMRAP

7 Power Cleans, 135/95

7 Burpees

7 Box Jumps, 24/20

Permanent link to this article: http://www.crossfitbranson.com/2015/04/20/tuesday-4222015/

Monday 4/20/2015


CrossFit Branson – Group WOD

Back Squat

Metcon (Time)

3 Rounds

400 M Run

21 Wall Balls 20/14

12 Single Arm DB Snatches 45/25

Performance

Wall Ball 20/14 – 10 ft Target for EVERYONE

DB Snatch 55/35

Competitor

Wall Ball 20/14

DB Snatch 100/70

Permanent link to this article: http://www.crossfitbranson.com/2015/04/19/monday-4202015-2/

Monday 4/20/2015


CrossFit Branson – Group WOD

Metcon (Time)

COMPETITOR

3 rounds for time

400 meter run

21 Wall Balls 30/25

12 single arm db snatch 100/70

PERFORMANCE

3 rounds for time

400 meter run

21 Wall Balls 20/14 10 ft target for all

12 single arm db snatch 55/35

GROUP

3 rounds for time

400 meter run

21 wall balls 20/14

12 single arm db snatch 45/30

Back Squat (20 minutes to find 1 rep max)

Permanent link to this article: http://www.crossfitbranson.com/2015/04/18/monday-4202015/

Thursday 4/16/2015


CrossFit Branson – Group WOD

“Success has nothing to do with what you gain in life or accomplish for yourself. It’s what you do for others.”

Deadlift (5 x 1 every 2:30)

Metcon (Time)

100 Double Unders

then

21-15-9

Burpees

KB Swings 55/35

GHD Situps

then

100 Double Unders

Permanent link to this article: http://www.crossfitbranson.com/2015/04/15/thursday-4162015/

Monday April 6, 2015

CrossFit Branson – CrossFit Teens

Back Squat (5 x 5)

Metcon (Time)

7 rounds for time

10 pullups

10 Wall balls 14/10

Permanent link to this article: http://www.crossfitbranson.com/2015/04/15/monday-april-6-2015-2/

Wednesday 4/15/2015


CrossFit Branson – Group WOD

Metcon (Time)

1-2-3-4-5

Hang Squat Clean 155/105

*100 Meter Run After Each Round

-then-

5-4-3-2-1

STOH (Same Weight)

*100 Meter Run After Each Round

Competitor 225/155

Performance 185/125

Permanent link to this article: http://www.crossfitbranson.com/2015/04/14/wednesday-4152015/

Wednesday April 15, 2015


CrossFit Branson – CrossFit Teens

Skill work:
Understanding the difference between strict press, push press, push jerk, and split jerk

Metcon (Weight)

Strength: 3 rounds

3 strict press

3 push press

3 push jerk

3 split jerk

weight will be strict press weight

Metcon (Time)

With a partner:

complete 8 man-makers

200m run

alternate movements and run together.

Permanent link to this article: http://www.crossfitbranson.com/2015/04/14/wednesday-april-15-2015/

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