Wednesday 10/22/2014 GROUP WOD

Main – Group WOD

Metcon (No Measure)

Five sets of:

Dumbbell Seated Shoulder Press x 10 reps

Rest 60 seconds

Farmer’s Carry x 100 Meters 55/35

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

3 DB Snatch 45/30

3 HR Pushups

6 DB Snatch

6 HR Pushups

9 DB Snatch

9 HR Pushups

12 DB Snatch

12 HR Pushups

….continue adding 3 each round

Permanent link to this article: http://www.crossfitbranson.com/2014/10/21/thursday-10232014-group-wod/

Wednesday 10/22/2014 PERFORMANCE GROUP

Main – Performance Group

Metcon (No Measure)

Five sets of:

Hand Stand Hold x 30 seconds

Rest 60 seconds

Farmer’s Carry x 100 Meters 70/55

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 KB Swings 55/35

3 Ring Dips

6 KB Swings

6 Ring Dips

9 KB Swings

9 Ring Dips

12 KB Swings

12 Ring Dips

….keep adding 3 each round

Permanent link to this article: http://www.crossfitbranson.com/2014/10/21/thursday-10232014-performance-group/

Wednesday 10/22/2014 HOA COMPETITORS

Main – Competitor Group

If you are an HOA athlete that chooses to take the day before a competition completely off, here is your WOD

If you like to “move” the day before a competition, make today your off day

Metcon (No Measure)

12 minutes to complete

30 strict pullups

30 toes to ring

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

250 meter row

20 HR Pushups

Permanent link to this article: http://www.crossfitbranson.com/2014/10/21/wednesday-10222014-hoa-competitors/

Tuesday 10/21/2014 PERFORMANCE GROUP

Main – Performance Group

Front Squat ( 3 reps)

Pull-ups (5 sets of max reps)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Hang Squat Clean 145/90

10 Burpees

Permanent link to this article: http://www.crossfitbranson.com/2014/10/20/tuesday-10212014-performance-group/

Tuesday 10/21/2014 GROUP WOD

Main – Group WOD

Metcon (No Measure)

Three sets of:

Side Plank Right Side x 45 seconds

rest 60 seconds

Goblet Squats x 10 reps 70/55

Rest 60 seconds

Side Plank Left Side x 45 seconds

Rest 60 seconds

Ring Rows x 12 reps

Rest 60 seconds

Regular Plank x 45 seconds

Rest 60 seconds

Metcon (AMRAP – Reps)

4 intervals of 2 minutes on, 2 minutes off

250 meter row

**amrap burpees over the rower**

Permanent link to this article: http://www.crossfitbranson.com/2014/10/20/monday-10212014-group-wod/

Tuesday 10/21/2014 HOA COMPETITORS

Main – Competitor Group

Hang Snatch (5 mins – Hang Squat Snatch + Snatch)

Clean and Jerk (5 mins to find a heavy clean and jerk (squat))

Metcon (Time)

Final HOA Teaser WOD-ish

15 Burpee DB Cleans 45/30

then

3 rounds

10 Ring Dips

1 rope ascent

then

15 Burpee DB Cleans

rest 5 mins

Metcon (AMRAP – Reps)

1 set

max rep unbroken wall balls 20/14

Permanent link to this article: http://www.crossfitbranson.com/2014/10/20/tuesday-10212014-hoa-competitors/

Monday 10/20/2014 PERFORMANCE WOD

Main – Performance Group

Push Jerk (15 Minutes to find a heavy Jerk)

Metcon (Time)

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:

Man-Makers x 5 reps 45/30

Permanent link to this article: http://www.crossfitbranson.com/2014/10/19/monday-10202014-performance-wod/

Monday 10/20/2014 GROUP WOD

Main – Group WOD

Metcon (No Measure)

Four sets of:

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

Pull-Ups x 10 Reps (Strict if you can)

Rest 45 seconds

Kettlebell Swing x 20 Reps

Rest 45 seconds

Metcon (Time)

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:

Man-Makers x 5 reps 35/25

Permanent link to this article: http://www.crossfitbranson.com/2014/10/19/monday-10202014-group-wod/

Monday 10/20/2014 HOA COMPETITORS

Main – Competitor Group

For this week, with HOA only a few days away, it will be important for HOA athletes to taper as the week goes on. Like today, we will be working with a few items where we have limited equipment, so for this week only, please ONLY HOA ATHLETES will be doing the “competitor wod”. Thanks for understanding!!

Front Squat (10 Minutes to work to a heavy 3 rep)

Front Squat (10 minutes to work to a heavy 10 rep)

Metcon (Time)

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

Axle Bar Push Press 110/70

**after each round perform 1 prowler sled push**

Permanent link to this article: http://www.crossfitbranson.com/2014/10/19/monday-10202014-hoa-competitors/

Saturday 10:00 HERO WOD


Main – Hero WOD

50 minutes to complete

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
50 Minutes to complete

Permanent link to this article: http://www.crossfitbranson.com/2014/10/17/saturday-1000-hero-wod-15/

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