Thursday 10/30/2014 9:00 WOD


Main – Group WOD

The 9:00 WOD will be some endurance. Expect to run or row long, your choice, if you show up for the 9:00 AM. All other classes will perform the wod below

Warm-up

20 Minute WARMUP

Based core/diaphragm/pelvic work

Skill Work

single leg deadlift

learn the move, find a heavy weight you can perform, cleanly

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 SLD both legs

50 ft farmers walk left

50 ft farmers walk right

10 burpees

20 kb bugs

Permanent link to this article: http://www.crossfitbranson.com/2014/10/29/thursday-10302014-900-wod/

Wednesday 10/29/2014 PERFORMANCE GROUP


Main – Performance Group

Deadlift (15 mins to build to a heavy 3 rep)

Metcon (Time)

In teams of two, alternate rounds and complete 7 each of:

5 Deadlift*

5 Chest to Bar Pull-Ups

*load with 65-70% of today’s heavy triple from earlier

Permanent link to this article: http://www.crossfitbranson.com/2014/10/28/wednesday-10292014-performance-group/

Wednesday 10/29/2014 GROUP WOD


Main – Group WOD

Metcon (No Measure)

Three sets of:

Deadlift x 8 reps

Rest 60 seconds

Wall Climbs x 3 reps 5 second hold each climb

Rest 60 seconds

Side Plank x 30 seconds each side

Rest 60 seconds

Metcon (Time)

In teams of two, partners alternate rounds and complete 7 each of:

10 Kettlebell Swings 55/35

5 Pull-Ups

Permanent link to this article: http://www.crossfitbranson.com/2014/10/28/wednesday-10292014-group-wod/

Wednesday 10/29/2014 COMPETITOR WOD

Main – Competitor Group

Front Squat (4 x 4)

Metcon (AMRAP – Reps)

6 minute Row for max calories

5 minute Lateral Burpee Box Jump Overs, 20″ for max reps

4 minute Row for max calories

3 minute Squat Snatch, 95/65 for max reps

2 minute Row for max calories

1 minute Air Squat for max reps

Permanent link to this article: http://www.crossfitbranson.com/2014/10/28/wednesday-10292014-competitor-wod/

Tuesday 10/28/2014 PERFORMANCE GROUP


Main – Performance Group

Push Press (5 reps)

Weighted Pull-ups (5 supinated grip weighted pullups)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Wall Balls 20/14

1-2-3-4-5-6-7-8-9-10

Ring Dips

Permanent link to this article: http://www.crossfitbranson.com/2014/10/27/tuesday-10282014-performance-group/

Tuesday 10/28/2014 GROUP WOD


Main – Group WOD

Metcon (No Measure)

Five sets of:

Barbell Push Press x 10 reps 95/65

Rest 45 seconds

Isometric Hold – Chin Over the Bar x 15-30 seconds

Rest 45 seconds

Box Step-Ups x 10 reps each leg 24/20

Rest 45 seconds

Metcon (Time)

For time:

Run 600 Meters

30 Thrusters 95/65

Run 600 Meters

Permanent link to this article: http://www.crossfitbranson.com/2014/10/27/tuesday-10282014-group-wod/

Tuesday 10/28/2014 COMPETITOR WOD

Main – Competitor Group

Hang Snatch (emom X 10-2 HANG POWER SNATCH)

Metcon (Time)

FOR TIME

1,000 Meter Run

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees

Metcon (Time)

18-15-12-9-6-3 of:

GHDSU

DOUBLE UNDERS

Permanent link to this article: http://www.crossfitbranson.com/2014/10/27/tuesday-10282014-competitor-wod/

Monday 10/27/2014 PERFORMANCE WOD

Main – Performance Group

Metcon (No Measure)

Four sets of:

Dumbell Lunge x 8 reps each leg 45/30

Rest 60 seconds

GHD Hold x 60 seconds

Rest 60 seconds

Metcon (Time)

Five rounds for time of:

Dumbbell Complex* x 5 reps 45/30

Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

Permanent link to this article: http://www.crossfitbranson.com/2014/10/26/monday-10272014-performance-wod/

Monday 10/27/2014 GROUP WOD

Main – Group WOD

Metcon (No Measure)

Four sets of:

Dumbell Lunge x 8 reps each leg 35/25

Rest 60 seconds

Plank Hold x 60 seconds

Rest 60 seconds

Metcon (Time)

Five rounds for time of:

Dumbbell Complex* x 5 reps 35/25

Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

Permanent link to this article: http://www.crossfitbranson.com/2014/10/26/monday-10272014-group-wod/

Monday 10/27/2014 COMPETITOR WOD


Main – Competitor Group

Back Squat (6 x 6)

Metcon (Time)

12 minutes to complete

5-4-3-2-1

Ring Muscle Ups

10-8-6-4-2

Box Jumps 30/24

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

3-6-9-12… of:

Power Cleans, 135/95

Calorie Row

Continue pattern, adding 3 reps each round, until time is called.

Score is rounds completed, plus repetitions

Permanent link to this article: http://www.crossfitbranson.com/2014/10/26/monday-10272014-competitor-wod/

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