Friday 5/22/2015

CrossFit Branson – Group WOD

This is our first “Bro Tank Non Functional Friday”!!!!!!!!!!!!!!!!!!!!!!!

Metcon (No Measure)

Done as a giant super set

12 db rows each arm

12 over head tricep extensions

12 overhead pullovers

12 curls each arm

4 rounds

2 minutes rest after each set

Metcon (Time)

3 rounds for time

400 meter run

21 back squats 135/95

12 pullups

Permanent link to this article: http://www.crossfitbranson.com/2015/05/21/friday-5222015/

Thursday 5/21/2015


CrossFit Branson – Group WOD

Split Jerk (10 x 2)

keep all 20 reps at 80%, make em fast and pretty

Metcon (No Measure)

EMOM x 16

5 Hang Power Snatch 135/95 odds

10 Box Overs Evens

Permanent link to this article: http://www.crossfitbranson.com/2015/05/20/thursday-5212015/

Wednesday 5/20/2015


CrossFit Branson – Group WOD

Metcon (No Measure)

EMOM x 20

5 HSPU Even

30 second farmers carry odds 55/35

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

5 TTB

10 Air Squats

15 Double Unders

Permanent link to this article: http://www.crossfitbranson.com/2015/05/19/wednesday-5202015/

Tuesday 5/19/2015


CrossFit Branson – Group WOD

Turkish Get Up (10 mins for 2 rep max each arm)

Metcon (No Measure)

EMOM x 10

10 GHD situps on the evens

10 DB/KB Deadlift odds

Metcon (Time)

For time

60 KB Swings 70/55

40 Burpees

200 meter sprint

Permanent link to this article: http://www.crossfitbranson.com/2015/05/18/tuesday-5192015/

Monday 5/18/2015


CrossFit Branson – Group WOD

Back Squat (5 x 5)

This is not a 5 rep max. Use exactly 70% for all 5 sets. NO SLEEVES, NO BELT, NO OLYS, keep the rest short in between sets and make em pretty. After your last set you will rest exactly 3 minutes.

Metcon (Weight)

EMOM x 8

1 Squat Clean + 1 Hang Squat Clean. After your last set you will rest exactly 2 minutes

Metcon (Time)

14 minute cap to complete

3 rounds for time

30 Hang Power Cleans 95/65

30 Wall Balls 20/14

Permanent link to this article: http://www.crossfitbranson.com/2015/05/17/monday-5182015/

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CrossFit Branson – Group WOD

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Permanent link to this article: http://www.crossfitbranson.com/2015/05/16/f/

Saturday 5/16/2015


CrossFit Branson – Group WOD

Metcon (Time)

As a team of three, one person working at a time, perform

300 sledge hammer swings

240 walking lunges

180 situps

120 ring rows

Permanent link to this article: http://www.crossfitbranson.com/2015/05/15/saturday-5162015-2/

Saturday 5/16/2015

CrossFit Branson – Hero WOD

we tried this last week and no one showed, we will give it another try!

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Permanent link to this article: http://www.crossfitbranson.com/2015/05/15/saturday-5162015/

Thursday 5/14/2015


CrossFit Branson – Group WOD

Metcon (Weight)

EMOM x 10

1 Power Snatch

1 Hang Squat Snatch

1 O.H.S.

Metcon (Time)

5 Rounds of Cindy

then

20 Hang Squat Snatch 115/75

then

5 Rounds of Cindy

**one round of Cindy is

5 Pullups

10 Pushups

15 Air Squats

Performance 95/65

GROUP 75/55

Permanent link to this article: http://www.crossfitbranson.com/2015/05/13/thursday-5142015/

Thursday May 14, 2015


CrossFit Branson – CrossFit Teens

Skill: Overhead squat

Metcon (Time)

5 Rounds for Time:

400m Run

5 strict pull ups

10 plank push ups

15 squats

Permanent link to this article: http://www.crossfitbranson.com/2015/05/13/thursday-may-14-2015/

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