Friday 11/28/2014

What a day for CrossFit Branson at this year’s Branson Turkey Trot!!!!!! All in all we had 6 people medal!! Fraser, Colton, and Molly!!!! Nikki and Gina and Sophia, Tom’s Daughter, all took first in their age group!!

Then we also took the overall award, THE GOBBLER CUB!!!!!!!! We get to bless a charity of our choice next year!!!

We are doing something right at CFB!!!! Couldn’t be more proud of you guys!!!!!!t7 t1 t2 t3 t4 t5 t6

HAPPY THANKSGIVING

HAPPY THANKSGIVING FROM CROSSFIT BRANSON!!! YOU HAVE EARNED THAT DINNER TODAY SO EAT!!!!!

GOOD LUCK TO EVERYONE RUNNING IN TODAY’S TURKEY TROT!!!! LETS BRING THE GOBBLER CUP TO CROSSFIT BRANSON! LOTS OF PICS PLEASE!!!

REMINDER THERE IS OPEN GYM ONLY FROM 9-12 TOMORROW MORNING, THERE WILL BE NO ORGANIZED CALSSES. WE WILL RESUME OUR NORMAL SCHEDULE ON SATURDAY WITH THE 9:00 AM AND 10:00 HERO WOD. 

 

turkey

Wednesday 11/26/2014 Performance


Main – Performance Group

HOLIDAY HOURS REMINDER!!!!!!!!!

WEDNESDAY 11/26/2014

5:30 AM, 9:00 AM, NOON
***THERE WILL BE NO EVENING CLASSES ON WEDNESDAY***

THANKSGIVING DAY
WE WILL BE CLOSED ALL DAY THANKSGIVING DAY

FRIDAY 11/28/2014
THERE WILL BE NO GROUP CLASSES BUT THE GYM WILL BE OPEN FROM 9AM-NOON.

SATURDAY 11/29/2014
BACK TO NORMAL CLASSES!! WE WILL HAVE THE 9:00 AM GROUP WOD AND 10:00 HERO WOD

Metcon (Time)

With a partner

50 Deadlift 155/105

then

A. 15-12-9 Box Jump Overs, 24/20

100m Run after every round.

B. 12-9-6 Box Jump Overs, 24/20

100m Run after every round.

C. 9-6-3 Box Jump Overs, 24/20

100m Run after every round.

then

A. 3-6-9 KB Swings 55/35

100m Run after every round

B. 6-9-12 KB Swings 55/35

100m Run after every round

C. 9-12-15 KB Swings 55/35

100m Run after every round

then

50 Deadlfit 155/105

Between you and your partner complete 50 deadlifts. Than Athlete 1 completes all of “A” (the 15-12-9 and runs). When athlete 1 comes back from the third 100m Run of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. After the middle portions are all completed, complete 50 more deadlifts. Time is called after the last deadlift is completed.

Wednesday 11/26/2014 COMPETITOR


Main – Competitor Group

HOLIDAY HOURS REMINDER!!!!!!!!!

WEDNESDAY 11/26/2014

5:30 AM, 9:00 AM, NOON
***THERE WILL BE NO EVENING CLASSES ON WEDNESDAY***

THANKSGIVING DAY
WE WILL BE CLOSED ALL DAY THANKSGIVING DAY

FRIDAY 11/28/2014
THERE WILL BE NO GROUP CLASSES BUT THE GYM WILL BE OPEN FROM 9AM-NOON.

SATURDAY 11/29/2014
BACK TO NORMAL CLASSES!! WE WILL HAVE THE 9:00 AM GROUP WOD AND 10:00 HERO WOD

Metcon (Time)

With a partner

50 Deadlift 185/125

then

A. 15-12-9 UNBROKEN Box Jumps(pogo from the bottom), 24/20

100m Run after every round.

B. 12-9-6 UNBROKEN Box Jumps, 24/20

100m Run after every round.

C. 9-6-3 UNBROKEN Box Jumps, 24/20

100m Run after every round.

then

A. 3-6-9 C.T.B. Pullups

100m Run after every round

B. 6-9-12 C.T.B. Pullups

100m Run after every round

C. 9-12-15 C.T.B. Pullups

100m Run after every round

then

50 Deadlfit 185/125

Between you and your partner complete 50 deadlifts. Than Athlete 1 completes all of “A” (the 15-12-9 and runs). When athlete 1 comes back from the third 100m Run of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. After the middle portions are all completed, complete 50 more deadlifts. Time is called after the last deadlift is completed.

Monday 11/24/2014 GROUP WOD

Main – Group WOD

HOLIDAY HOURS REMINDER!!!!!!!!!

WEDNESDAY 11/26/2014

5:30 AM, 9:00 AM, NOON
***THERE WILL BE NO EVENING CLASSES ON WEDNESDAY***

THANKSGIVING DAY
WE WILL BE CLOSED ALL DAY THANKSGIVING DAY

FRIDAY 11/28/2014
THERE WILL BE NO GROUP CLASSES BUT THE GYM WILL BE OPEN FROM 9AM-NOON.

SATURDAY 11/29/2014
BACK TO NORMAL CLASSES!! WE WILL HAVE THE 9:00 AM GROUP WOD AND 10:00 HERO WOD

Metcon (No Measure)

Three sets of:

Push Press x 8 reps

Rest 60 seconds

Overhead Walking Lunge x 12 steps 45/25

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

With a partner alternating the moves

15 minute AMRAP

150 meter row

3 wall climbs

10 burpees

Metcon (No Measure)

Cashout

5 minute AMRAP

Hold chin above pullup bar

**everytime u drop, perform 10 situps**

Monday 11/24/2014 PERFORMANCE WOD

Main – Performance Group

HOLIDAY HOURS REMINDER!!!!!!!!!

WEDNESDAY 11/26/2014

5:30 AM, 9:00 AM, NOON
***THERE WILL BE NO EVENING CLASSES ON WEDNESDAY***

THANKSGIVING DAY
WE WILL BE CLOSED ALL DAY THANKSGIVING DAY

FRIDAY 11/28/2014
THERE WILL BE NO GROUP CLASSES BUT THE GYM WILL BE OPEN FROM 9AM-NOON.

SATURDAY 11/29/2014
BACK TO NORMAL CLASSES!! WE WILL HAVE THE 9:00 AM GROUP WOD AND 10:00 HERO WOD

Press/Push Press/Jerk (5 x 1)

Metcon (AMRAP – Rounds and Reps)

With a partner alternating movements

15 minute AMRAP

15 Burpees

5 Hand Stand Pushups

30 Double Unders

Metcon (No Measure)

Cash Out

5 minute AMRAP

Chin above the bar

**every time you drop, 15 situps**