Wednesday April Fools 2015

Main – Group WOD

First off you guys are great!! Here are some announcements so please read!!

First off we are very excited to announce a partnership with Kom Hot Yoga​ If you are a member of CFB, you will get a very generous 25% discount at Kom!!!! Yoga and CrossFit work great together and here is your chance to do both!!! If you have friends that are currently members at Kom, please tell them they can get 25% off a CFB membership!!! This will help keep you healthy and take your performance to the next level!!! Thank you Kom for this great opportunity!!!

I know many of you love Open Gym on Sunday, but in observance of Easter Sunday, there will not be Open Gym this Sunday, but will return again Sunday April 12th

This Saturday is the 2nd Annual Keller Williams Branson Tri Lakes 5k Run/Walk! It is for a great cause and hope everyone can go participate!!! CFB will be there sponsoring and want many of our athletes to participate. If you wanna run, please inbox us we may have an opportunity for u to run for free!!!

Remember our membership drive!!! Someone will win a $150.00 gift card, but we need you to refer peeps!!!!!!!!

We are excited to roll into Spring and Summer with you guys, things are going to be great!!!

Metcon (Time)

“5k Gone Bad”

1000 meter run

30 squat paralette jumps

1000 meter run

30 HR Pushups

1000 meter run

10 kb swings

10 burpees

10 box jumps

1000 meter run

30 OH walking lunges 45/25

1000 meter run

30 thrusters 45/35

Permanent link to this article: http://www.crossfitbranson.com/2015/03/31/wednesday-april-fools-2015/

Tuesday 3/31/2015

Main – Group WOD

Bench Press (5 x 4 every 2:30)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

8 Ring Dips

16 KB Swings 55/35

Permanent link to this article: http://www.crossfitbranson.com/2015/03/30/tuesday-3312015/

Monday March 30, 2015


Main – CrossFit Teens

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Permanent link to this article: http://www.crossfitbranson.com/2015/03/29/monday-march-30-2015/

Monday 3/30/2015


Main – Group WOD

Back Squat (5 x 4 every 2:30)

Metcon (AMRAP – Rounds and Reps)

“Death By Hang Squat Clean”

GROUP 155/105

PERFORMANCE 185/125

COMPETITOR 225/155

rest 5 minutes

Metcon (AMRAP – Reps)

5 MINUTE AMRAP

Clean and Jerk

Same weight as “death by”

Permanent link to this article: http://www.crossfitbranson.com/2015/03/29/monday-3302015/

Friday 3/27/2015


Main – Group WOD

Push Press (5 x 6 every 2:30)

Metcon (Time)

“CFB OPEN WOD 5″

25 minute AMRAP

60 Box Overs 24/20

50 Deadlifts 155/105

40 CTB Pullups

30 Clean and Jerk 155/105

20 TTB

10 Power Snatch 155/105

Permanent link to this article: http://www.crossfitbranson.com/2015/03/26/friday-3272015/

Thursday 3/26/2015

Main – Group WOD

EVERY YEAR THE OPEN HAS HAD A “RE TEST” SO I WANTED TO CONTINUE THIS TREND! MY OPEN WOULD CONSIST OF A RETEST OF 11.4

Deadlift (5 x 6 every 2:30)

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Permanent link to this article: http://www.crossfitbranson.com/2015/03/25/thursday-3262015/

Filthy 50


Main – CrossFit Teens

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Permanent link to this article: http://www.crossfitbranson.com/2015/03/24/filthy-50/

Wednesday 3/25/2015

Main – Group WOD

Metcon (AMRAP – Reps)

“CFB Open WOD 3″

12:00 AMRAP

25 Thrusters 75/45

25 Thrusters 95/55

25 Thrusters 115/65

25 Thrusters 135/80

25 Thrusters 155/95

AMRAP Thrusters 185/110

Permanent link to this article: http://www.crossfitbranson.com/2015/03/24/wednesday-3252015/

Tuesday 3/24/2015

Main – Group WOD

What up CFB!!! Several important items in this post so please read!!
First off there are still a few athletes who need to enter scores, I know there are a few people going today, so please get em in by 7:00 PM!!
THIS NEXT SECTION IS VERY IMPORTANT SO PLEASE READ. THIS IS THE LAST WEEK OF THE OPEN AND WE ARE GOING TO HAVE TO DO THINGS A LITTLE DIFFERENTLY THIS WEEK. NORMALLY OUR BIG EVENT IS ON SATURDAY, WEL THAT WILL HAVE TO CHANGE THIS WEEK. WE WILL HAVE OPENINGS ON THURSDAY NIGHT, AND SUNDAY. WE ONLY HAVE TWO “JUDGES” THAT ARE 100% ABLE TO BE HERE SATURDAY, SO I WOULD PREFER THAT NO ONE GOES ON SATURDAY UNLESS THAT IS THE ONLY TIME YOU CAN GO. PLEASE GO THURSDAY NIGHT OR SUNDAY AT 3:30. THERE IS A CHANCE THIS WOD IS LIKE LAST YEAR, WITH NO TIME CAP, SO PLEASE DO NOT WAIT TILL THE LAST MINUTE ON MONDAY AND THEN NOT BE ABLE TO GET IT IN. I HOPE EVERYONE UNDERSTANDS BUT IT IS JUST ONE OF THOSE WEEKENDS WHEN EVERYONE IS GONE, INCLUDING JUSTIN AND WHITNEY.
For those CFB athletes who entered scores for all 5v weeks of The Open, you will be honored at our Anniversary/Awards Ceremony on May 30. That is the weekend of Regionals so we will stream them, and have a “formal” awards ceremony and 3 year anniversary celebration, more details on that to come!! The following day, May 31, we will have a “competition” unlike no other at “Rancho Kingamungo”. We will be combining a CrossFit Style WOD mixed in with some target shooting with a rifle, bow, shotgun and pistol!!!! More details to come on this as well.
REMEMBER OUR MEMBERSHIP DRIVE!!!! SOMEONE WILL BE WINNING A 150.00 GIFT CARD TO REEBOK, BUT YOU HAVE TO REFER PEOPLE TO SIGNUP!!!! HELP US OUT AND WALK AWAY THE BIG WINNER!!!!
THANKS FORE ALL YOU DO GUYS!!!!

Bench Press (5 x 6)

every 2:30 perform 6 reps

Metcon (AMRAP – Reps)

“CFB OPEN WOD 2″

8 minute AMRAP

3 Hang Power Cleans 115/75

10 Double Unders

6 Hang Power Cleans

15 Double Unders

9 Hang Power Cleans

20 Double Unders

12 Hang Power Cleans

25 Double Unders

****continue adding 3 HPC and 5 DU each round

Permanent link to this article: http://www.crossfitbranson.com/2015/03/23/tuesday-3242015/

Tuesday March 24, 2015


Main – CrossFit Teens

Skill

Clean and Jerk

Clean and Jerk (EMOM build weight as you go)

Metcon (AMRAP – Rounds and Reps)

Lucky 7’s 7min AMRAP

7 power cleans

7 burpees over the bar

7 ring rows

7 decline push-ups

Permanent link to this article: http://www.crossfitbranson.com/2015/03/23/tuesday-march-24-2015/

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