Friday 8/28/2015

CrossFit Branson – Group WOD

Deadlift (6 x 4 )

Metcon (Time)

COMPETITOR

5 rounds for time

7 Squat Clean 155/105

14 KB Swings 55/35

PERFORMANCE/GROUP

115/75

Metcon (Time)

daily gymnasty

800 meter run for time

Permanent link to this article: http://www.crossfitbranson.com/2015/08/27/friday-8282015/

Thursday 8/27/2015

CrossFit Branson – Group WOD

snatch grip push press (Heavy snatch grip push press behind head)

Snatch Pull (heavy double from the ground)

Snatch (snatch + 2 OHS)

Permanent link to this article: http://www.crossfitbranson.com/2015/08/26/thursday-8272015/

Wednesday 8/26/2015

CrossFit Branson – Group WOD

Metcon (AMRAP – Reps)

EMOM x 30

6 Rounds of

:40 max rep calorie row

:20 rest

:40 max double unders

:20 rest

:40 max rep toes to bar

:20 rest

:40 max rep burpees

:20 rest

100 meter run

:20 rest

Metcon (No Measure)

ACCESSORY WORK

3 ROUNDS NOT TIME

20 Weighted AMBET Situps

30 Hip Extensions

Permanent link to this article: http://www.crossfitbranson.com/2015/08/25/wednesday-8262015/

Tuesday 8/25/2015

CrossFit Branson – Group WOD

(No Measure)

5 minute AMRAP

5 RIng Rows

5 Empty bar muscle cleans

5 Strict Press

Metcon (AMRAP – Reps)

A. 3xAMRAP :25 of: Hang Power Clean at 65% of 1RM Hang Power Clean, rest :35 between rounds

rest 3 mins

B. 3xAMRAP :25 of: STOH, same weight as ā€œAā€, rest :35 between rounds

rest 3 mins

C. 3xAMRAP :20 of: Hang Power Clean at 75% of 1RM HPC, rest :40 between rounds

rest 3 mins

D. 3xAMRAP :20 of: STOH, same weight as ā€œCā€, rest :35 between rounds

Metcon (Time)

“Black and Blue”

5 Rounds for time

10 Power Cleans 135/95

10 Burpees

Metcon (AMRAP – Reps)

daily gymnastics

EMOM x 5

20 seconds max rep dips

Permanent link to this article: http://www.crossfitbranson.com/2015/08/24/tuesday-8252015/

Monday 8/24/2015

CrossFit Branson – Group WOD

Remember these announcements!!!!!

This weekend is the Greater Gateway Games in Saint Louis! Feel free to road trip up and cheer on CFB!!!

Wednesday evening, September 2 at 7:00 PM at Casa de Jones is the first ladies bible study night!!! All ladies are welcome!!

Saturday September 5 is the KLIFE 5k!! Do not miss this great run at the Landing!

Labor Day, September 7 there will be a 9:00 AM Class ONLY. The WOD will be the Competitors Training WOD for the day, so expect to last until 10:30 or so

At 4:00 PM on Labor Day Tony is hosting his Labor Day bash and all are invited!

HOA is September 25-27 in Springfield. We will have a 5:30 AM and 9:00 AM only on Friday September 25, and NO CLASSES September 26.

Fan shirts are available so PLEASE PRE ORDER THEM!!! All proceeds go to benefit the HOA athletes

Sponsorships are available for these shirts with three different price levels that include passes to HOA!!!

(No Measure)

50 Unbroken wallballs 20/14

**if you completed 50 unbroken last week, perform 30 UNBROKEN 2 for 1ers”

Front Squat (5 x 3 PAUSE FRONT SQUAT)

Pause for 5 seconds rep 1

Pause for 3 seconds rep 2

Pause for 1 second rep 3

Metcon (Time)

For Time

“MONDAY’S ARE ALWAYS CHIPPER”

COMPETITOR

20 DB Thrusters 45/30

20 CTB Pullups

20 Box Overs 24/20

20 CTB Pullups

20 DB Thrusters 45/30

PERFORMANCE/GROUP

35/25

REGULAR PULLUPS

Metcon (AMRAP – Rounds and Reps)

DAILY GYMNASTY

4 minute amrap

5 HSPU

100 meter run

Permanent link to this article: http://www.crossfitbranson.com/2015/08/23/monday-8242015/

Saturday 9:00 GROUP WOD


CrossFit Branson – Group WOD

Metcon (Time)

With a partner, reps split anyway

21-18-15-12-9-6-3

Deads 225/155

42-36-30-24-18-12-6

Paralette Pushups

21-18-15-12-9-6-3

Power Cleans 135/95

Permanent link to this article: http://www.crossfitbranson.com/2015/08/21/saturday-900-group-wod-32/

Saturday 10:00 HERO WOD


CrossFit Branson – Hero WOD

Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here

Permanent link to this article: http://www.crossfitbranson.com/2015/08/21/saturday-1000-hero-wod-29/

Friday 8/21/2015

CrossFit Branson – Group WOD

(No Measure)

with a 9:00 running clock

3 rounds

40 seconds plate overhead hold 45/25

20 seconds rest

40 seconds max rep pushups

20 seconds rest

40 seconds double unders

20 seconds rest

Shoulder Press (5 attempts for 1 rep max)

Push Press (5 attempts for 3 rep max)

Push Jerk (5 attempts for 5 rep max)

Permanent link to this article: http://www.crossfitbranson.com/2015/08/20/friday-8212015/

Thursday 8/20/2015

CrossFit Branson – Group WOD

Hammering these announcements!!!
Ladies Bible Study is at “Casa De Jones” September 2 at 7:00 pm, ladies you are all welcome to attend!
There will be a 9:00 only for Labor Day, Monday, September 7. It will be the Comp Train wod for that day, so expect to be done by 10:30, maybe 11:00
Coach Tonys bash is later that day, at 4:00!
We need 20 people to help out with the concession stand at Branson High School on September 11. Thank you to all who have signed up so far!
Hoa weekend is September 25-26. We will have a 5:30 AM and 9:00 am class that day, but no other classes on Friday the 25 or Saturday the 26

(No Measure)

30 Jump Squats

15 Toes To Bar

30 Supermen

20 Jump Squats

10 Toes To Bar

20 Supermen

10 Jump Squats

5 Toes to Bar

10 Supermen

Back Squat (4 x 10-increase weight)

Metcon (Time)

3 Rounds for time

5 Front Squats 205/135

50 Dubs

Metcon (No Measure)

daily gymnastics

3 x 10 glute ham raises

Permanent link to this article: http://www.crossfitbranson.com/2015/08/19/thursday-8202015/

Wednesday 8/19/2015


CrossFit Branson – Group WOD

(No Measure)

AGILITY DRILLS

Metcon (Time)

5 rounds for time

400 meter run

30 walking lunges

20 GHD Situps

1 Rope Ascent (touch beam for RX)

Metcon (Time)

daily gymnastics test

max wall sit LEGS MUST BE 90 DEGREE ANGLE, BACK FLAT AGAINST THE WALL, CANNOT USE HANDS ON KNEES

Permanent link to this article: http://www.crossfitbranson.com/2015/08/18/wednesday-8192015/

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