Tuesday 7/28/2015


CrossFit Branson – Group WOD

(No Measure)

Tabata PVC Overhead Duck Walk

(No Measure)

8 minutes to work up to OHS Starting weight

Metcon (AMRAP – Reps)

12 minutes to complete

4 minutes each set

Set 1 Max Rep OHS at Bodyweight

Set 2 Max Rep OHS at 75% Bodyweight

Set 3 Max Rep OHS at 50% Bodyweight

If you cannot start at Bodyweight, scale back accordingly

Metcon (AMRAP – Reps)

against a 20 minute running clock

4 rounds of:

30 seconds max rep OHS 135/95

30 seconds rest

30 Seconds max rep double unders

30 seconds rest

30 seconds max rep DB Snatch

30 seconds rest

30 seconds GHD situps

30 seconds rest

30 seconds calorie row

30 seconds rest

Performance 115/75

Group 95/65

You choose the DB weight, test yourself

Metcon (Time)

Daily gymnastics test

max time hollow hold

Permanent link to this article: http://www.crossfitbranson.com/2015/07/27/tuesday-7282015/

Monday 7/27/2015

CrossFit Branson – Group WOD

One thing we love about CFB is the community, we experience it everyday and it’s the best there is!

All three teams got into HOA which is great, but also brings some stress financially to many. Athletes will have hotel feels or gas back and forth, the entry fees and then food for three days and we would like to do several things to help our athletes out.

Like last year we will be selling sponsorships will allow you to put your logo on the back of the shirts the athletes will be wearing. We will have different packages available that may include shirts for you and others in your business as well as passes for the event so you can cheer your athletes on!

Also like last year we will be designing a “fan shirt” for you to wear and the sponsors will go on the back of these fan shirts as well! All proceeds from shirt sales will go to our athletes!

If anyone has any ideas of really good fundraisers please share!!! We would like to raise as much money as we can for everyone as this weekend will be stressful enough! Thank you guys!!

(No Measure)

35 UNBROKEN WALL BALLS

20 Strict Pullups

**if you were able to get 30 unbroken wall balls last week, do 35 this week, if you were not able to get 30 last week, go for 30 this week

Metcon (AMRAP – Rounds and Reps)

“Macho Man”

EMOM x 20

3 Power Cleans

3 Front Squats

3 Jerks

COMPETITOR 205/145

PERFORMANCE 155/105

GROUP 120/80

IF YOU ARE NOT ABLE TO COMPLETE EMOM, TAKE A FULL MINUTE OFF AND GO AGAIN

****ONLY SCORE THE NUMBER OF CONSECUTIVE ROUNDS GOTTEN BEFORE THE CLOCK LAPSES YOU****

Metcon (Time)

DAILY GYMNASTICS TEST

COMPETITOR

WITH A PARTNER, 100 TOES TO BAR FOR TIME

****YOU MUST ALTERNATE WITH YOUR PARTNER, AND YOU MUST BE ABLE TO COMPLETE 7 CONSECUTIVE REPS FOR IT TO COUNT TO YOUR 100. IF YOU DO NOT GET 7 REPS, IT DOES NOT COUNT****

PERFORMANCE

75 REPS WITH SETS OF AT LEAST 5 UNBROKEN

GROUP

50 REPS WITH AT LEAST 3 UNBROKEN

Permanent link to this article: http://www.crossfitbranson.com/2015/07/26/monday-7272015/

Friday 7/24/2015


CrossFit Branson – Group WOD

(No Measure)

Tabata Air Squat

Tabata Pushup

Back Squat (10-8-8-6-6)

superset with the bench press

Bench Press (10-8-8-6-6)

superset with the back squat

Metcon (AMRAP – Reps)

2 minute AMRAP

15 Power Snatch 75/55

AMRAP Wall Ball 20/14

rest 1 minute

2 minute AMRAP

15 Thrusters 75/55

AMRAP Box Overs 24/20

rest 1 minute

2 minute AMRAP

15 SDHP 75/55

AMRAP KB Swings 55/35

rest 1 minute

2 minute AMRAP

15 OHS 75/55

AMRAP Calorie Row

rest 1 minute

Metcon (Time)

daily gymnastics test

hold plank for as long as possible

Permanent link to this article: http://www.crossfitbranson.com/2015/07/23/friday-7242015/

Thursday 7/23/2015

CrossFit Branson – Group WOD

(No Measure)

10 Minutes to Work on the Skill of Your Choice

Metcon (Time)

25-20-15-10-5

HSPU

1-2-3-4-5

Rope Ascents

Metcon (Time)

Gymnastics Test

8 Minute AMRAP

5 Unbroken Ring Muscle Ups

Permanent link to this article: http://www.crossfitbranson.com/2015/07/22/thursday-7232015/

Wednesday 7/22/2015

CrossFit Branson – Group WOD

REMINDER FOR THURSDAY, NO MORE 6:30 PM GROUP CLASSES!!! THIS IS TEAM COMPETITION FROM HERE MOVING FORWARD. THIS IS NOT AN ORGANIZED CLASS BUT ANYONE IS WILLING TO COME

(No Measure)

Warmup

25-20-15-10-5

Good Mornings 45/35

Situps

Metcon (Weight)

EMOM x 14

5 Deadlifts- Evens

8 GHD Situps-Odds

Metcon (Time)

21-18-15-12-8-6-3

Back Rack Lunge 95/65

100 meter sprint after each round

Metcon (AMRAP – Reps)

daily gymnastics test

1 minute AMRAP

Pistol Squats

()

Permanent link to this article: http://www.crossfitbranson.com/2015/07/21/wednesday-7222015/

Tuesday 7/21/2015


CrossFit Branson – Group WOD

(No Measure)

WARMUP

3 Rounds

15 KB Swings

15 Goblet Squats

Hang Power Clean (EMOM x 4)

5 Unbroken Hang power cleans, MUST INCREASE WEIGHT EACH ROUND

Squat Clean (EMOM x 4)

EMOM x 4 1 squat clean @ 90%

Metcon (No Measure)

“Hulk Hogan”

Every 2 minutes for 20 minutes

3 BMU

5 Power Cleans 185/125

7 Burpees

PERFORMANCE 155/105

GROUP 125/80

If you cannot perform BMU do CTB, if you cannot do CTB do Kipping regular pullups. No butterfly allowed

Metcon (AMRAP – Rounds and Reps)

Daily Gymnastics test

4 minute AMRAP

10 ring dips

100 meter sprint

Permanent link to this article: http://www.crossfitbranson.com/2015/07/20/tuesday-7212015/

Monday 7/20/2015

CrossFit Branson – Group WOD

This week mars the start of a little different style in programming, gonna be great!!!

Some ANNOUNCEMENTS!!!!!!

Remember there is no more Group Classes on Thursdays at 6:30 PM. We we will be having our competitor team training at this time. This is not an organized class with an organized warm up or move description but anyone is welcome to take on our HOA teams or just hang and have some fun!

This Friday the 24th we will not have a 6:30 PM due to our CrossFit Games Watch Party at Upper Deck!!!

Recharged has invited us to attend their mini comp and barbeque so hopefully we can send a good group down south! There will be a list on the board so you can write your names down.

(No Measure)

30 wall balls 20/14 TRY TO GO UNBROKEN

30 ring rows

Shoulder Press (10-8-8-6-6)

5 rounds

10-8-8-6-6

SUPERSET each round with 10 strict pullups

Metcon (Time)

3 Rounds for time

15 S.T.O.H. 155/105

50 Double Unders

Metcon (AMRAP – Rounds and Reps)

DAILY GYMNASTICS TEST

3 minute AMRAP

5 unbroken TTB

Permanent link to this article: http://www.crossfitbranson.com/2015/07/19/monday-7202015/

Saturday 9:00 GROUP WOD


CrossFit Branson – Group WOD

Metcon (Time)

As a team of three splitting reps anyway

7 minute AMRAP

100 Situps

50 T.T.B.

AMRAP GHD Situps

3 Minute Rest

7 minute AMRAP

50 Strict HSPU

50 Kipping HSPU

AMRAP Deficit HSPU

3 Minute Rest

7 minute AMRAP

50 Pullups

50 CTB Pullups

AMRAP Rope Ascents

Permanent link to this article: http://www.crossfitbranson.com/2015/07/17/saturday-900-group-wod-30/

Friday July 17, 2015


CrossFit Branson – Group WOD

For those who saw this word as an HOA tryout word will see one minor difference. Given we only have 4 rowers we will stagger start everyone on the rowers. We will end with a 500 meter run instead of 50 calorie row. Everyone RX will have to use the 10 ft target and everyone must use the two boards and not the rig target.

Metcon (Time)

50 Calorie Row

25 Wall Balls 20/14

2 rounds of “DT”

25 Wall Balls

500 meter run

One round of DT is

12 deadlifts

9 hang power cleans

6 jerks

Rx Weight is 155/105

Permanent link to this article: http://www.crossfitbranson.com/2015/07/16/friday-july-17-2015/

Thursday 7/16/2015


CrossFit Branson – Group WOD

Back Squat (10-8-6-4-2)

Metcon (Time)

3 rounds for time

10 Front Squats 135/95

20 Pullups

50 Double Unders

Permanent link to this article: http://www.crossfitbranson.com/2015/07/15/thursday-7162015/

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