Tuesday 6/30/2015


CrossFit Branson – Group WOD

Back Squat (Find a 2 rep max in 12:00)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Front Squats 155/105

15 CTB Pullups

25 Double Unders

Permanent link to this article: http://www.crossfitbranson.com/2015/06/29/tuesday-6302015/

Monday 6/29/2015

CrossFit Branson – Group WOD

This is a partner WOD, accumulating reps, one person working at a time

Metcon (AMRAP – Reps)

7:00 AMRAP

Calorie Row

3:00 Rest

Metcon (AMRAP – Reps)

7:00 AMRAP

Wall Balls 20/14

3:00 Rest

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

Alternating the move with your partner

“DT”

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Jerks 155/105

Permanent link to this article: http://www.crossfitbranson.com/2015/06/28/monday-6292015/

10:00 HERO WOD


CrossFit Branson – Hero WOD

Jorge (Time)

For time:

30 GHD sit-ups

15 Squat cleans, 155#

24 GHD sit-ups

12 Squat cleans, 155#

18 GHD sit-ups

9 Squat cleans, 155#

12 GHD sit-ups

6 Squat cleans, 155#

6 GHD sit-ups

3 Squat cleans, 155#
In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, died on February 28, 2012
To learn more about Jorge click here

Permanent link to this article: http://www.crossfitbranson.com/2015/06/26/1000-hero-wod-7/

Saturday 9:00 GROUP WOD


CrossFit Branson – Group WOD

Metcon (AMRAP – Reps)

“Partner Fight Gone Bad”

4 rounds alternating each minute

1:00 Wall Balls

1:00 SDHP 75/55

1:00 Box Jumps 20″

1:00 Push Press 75/55

1:00 Calorie Row

Permanent link to this article: http://www.crossfitbranson.com/2015/06/26/saturday-900-group-wod-28/

Friday 6/26/2015


CrossFit Branson – Group WOD

BRO TANK NON FUNCTIONAL FRIDAY!!!! MIXING A LITTLE OF THE TYPICAL “GLOBO GYM” WITH THE CROSSFIT GYM TODAY!

Metcon (No Measure)

4 Supersets of:

15 Barbell Bicep Curls + max unbroken ring rows

Rest 1 minute

15 Skull crushers + max unbroken Strict HSPU

Rest 1 minute

Metcon (Time)

50 Back Squats 135/95

then

3 rounds of

25 kb swings 55/35

hill run

then

50 Back Squats 135/95

Permanent link to this article: http://www.crossfitbranson.com/2015/06/25/friday-6262015/

Thursday 6/25/2015

CrossFit Branson – Group WOD

SPECIAL ANNOUNCEMENT!!!!!!!! This Saturday at 5:30, special Throwdown at CFB!!! Get a killer workout in Saturday night then let’s all go hangout somewhere for some delicious dinner! Can’t make the workout but still wanna hang after?? Come on out! Details on dinner to come but don’t miss it Saturday night, 5:30, we will make it epic!

Hang Power Clean (1 rep max)

Metcon (Time)

7 rounds for time

10 Pullups

10 Box Jumps 24/20

Permanent link to this article: http://www.crossfitbranson.com/2015/06/24/thursday-6252015/

Wednesday 6/24/2015


CrossFit Branson – Group WOD

Metcon (Weight)

10 sets, INCREASE WEIGHT EACH SET of the following complex. You are looking for max load for the following complex. Once you start the reps, bar cannot be set down. Rest as needed

5 Push Press

5 Front Squats

5 Thrusters

Permanent link to this article: http://www.crossfitbranson.com/2015/06/23/wednesday-6242015/

Tuesday 6/23/2015


CrossFit Branson – Group WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, alternate whole rounds

7 minute AMRAP

10 calorie row

10 burpees over the rower

1 minute rest

Metcon (No Measure)

“Bring Sally Up” High plank/low plank

1 minute rest

Metcon (AMRAP – Reps)

With a partner, one working at a time, split reps anyway

7 minute AMRAP

“Annie”

50-40-30-20-10

Double Unders

Situps

1 minute rest

Metcon (No Measure)

“Bring Sally Up” High plank/low plank

1 minute rest

Metcon (AMRAP – Rounds and Reps)

with a partner, alternating whole rounds

7 minute AMRAP

10 TTB

10 paralette shoot throughs

Permanent link to this article: http://www.crossfitbranson.com/2015/06/22/tuesday-6232015/

Monday 6/22/2015


CrossFit Branson – Group WOD

Metcon (AMRAP – Rounds and Reps)

With a partner 1 working at a time, split reps anyway

5 minute AMRAP

20 Hang Power Snatch 75/55

20 @ 95/65

AMRAP 115/75

rest 1 minute

5 minute AMRAP

20 OHS 95/65

20 @ 115/75

AMRAP 135/95

rest 1 minute

5 minute AMRAP

20 squat snatch 115/75

20 @ 135/95

AMRAP 155/105

Snatch (4 minutes to find 1 rep max)

Permanent link to this article: http://www.crossfitbranson.com/2015/06/21/monday-6222015/

Friday 6/19/2015


CrossFit Branson – Group WOD

BRO TANK FRIDAY!!!!!!!!!!!!!!!

Metcon (AMRAP – Rounds and Reps)

Warm Up/Mobility:

Down and back style plyo (skip, bound, toy soldier, broad jump)

Hip mobility (hip flexor, brettzle, tacticle frog, greater than)

BroWOD

With a partner Goblet squat to your low point and perform 10 curls with 2 hands, stand up, then 10 R, stand up, 10 L, stand up. Repeat 3 rounds

Skill: KB Clean progression

KB Muscle Cleans 2 x 10

KB Low Swing

KB Clean (double clean)

WOD: 15 min AMRAP

KB Double Clean and Front Squat (comp/performance 55/35, Group 35/25)

1 clean, 3 squats

2 cleans, 3 squats

3 cleans, 3 squats

100ft Farmers walk (Comp 1 overhead/1 suitcase reverse after 50ft)(Performance front rack and suitcase) ( Group double suitcase)

Permanent link to this article: http://www.crossfitbranson.com/2015/06/18/friday-6192015/

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