Thursday 9/18/2014

Remember everyone, this Saturday’s WOD is “Running Rosie” which is a benefit for Brittney Battaglia’s grandmother. Here are the words from the event page Brittney created:

“This throw down is one that will be near and dear to my heart- it’s a special one for my Grandmother.
She has recently been diagnosed with multiple melanoma.

There is a small $10 entry fee for each competitor, please bring cash or a check.
All proceeds are going to help fund her doctor expenses.
If the money is a big deal, don’t let that change your mind about coming.
My main goal is to share as much love and support as I can. I feel as thought there are no better people to help me do that than me newly acquired Crossfit family.

More event details are to come- I am blessed to get to pair with Whitney and Justin and they will be writing a partner WOD for the morning.

Within the next week or so I do plan on designing and sharing a T-Shirt for this so please stay attentive.

Thank you in advance for every single person coming out, spreading some love and kicking cancer in the face.”

It will start at 8:00 so please pack the house for Brittney and Rosie!

Main – RX Group

Muscle Snatch (EMOM x 12-1 Muscle Snatch)

Metcon (Time)

100 Double Unders

50 Burpees over the bar
30 Hang Power Cleans 155/105
10 Muscle Ups

100 Double Unders

 

Guys we all know HOA is by far the biggest competition in the area and one of the biggest competitions in the whole country. Although it is filled with amazing excitement, it also can be a financial burden for some. By the time you figure entry fee, gas, hotel stay, food, etc, the dollars can add up quickly for anyone. 

It’s no secret we have some youth on our current teams, and that includes some college kids who do not work at all. We are thinking of ways to be able to have the entry fee and revel paid for, for the athletes for this years competition

On October 11, we are thinking of having a huge yard sale like we have done in the past, with the proceeds going to our competing athletes. This was very successful before, and we hope it can be again. If anyone has any items you would like to donate to the cause, please bring em by the gym the week of October 11, more details on this to come

Also we are looking for sponsors. You will get all kinda if publicity on here and all CFB sites as well as your logo in both hoa teams shirts. Thank you to Wyndham and Advanced Spine and Joint Center for currently sponsoring our teams!

We appreciate all your help!

 

 

Permanent link to this article: http://www.crossfitbranson.com/2014/09/17/thursday-9182014/

Wednesday 9/17/2014

Main – RX Group

Metcon (Time)

RX PLUS
50 L-Pullups for time

RX
50 Strict Pullups

Metcon (Time)

200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

Repeat this cycle for three rounds.

Permanent link to this article: http://www.crossfitbranson.com/2014/09/16/wednesday-9172014/

Tuesday 9/16/2014


Main – RX Group

Deadlift (10-8-6-4-2)

Metcon (Time)

RX PLUS

3 RFT:

25′ Double KB Front Rack Walking Lunge, 55/35
1 Legless Rope Climb
25 GHDSU
1 legless Rope Climb

RX

3 RFT:

20 Back Rack Lunges 95/65
10 Barbell Rows
20 Ab Mat Situps 95/65
10 Barbell Rows

Permanent link to this article: http://www.crossfitbranson.com/2014/09/15/tuesday-9162014/

Monday 9/15/2014


Main – RX Group

Back Squat (every 2:30 for 17:30)

Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%

Thruster (10 minutes to find 1RM)

Metcon (No Measure)

EMOMx7

Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 165/115
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 165/115
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 165/115
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 165/115
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 165/115
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 165/115
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 165/115

Permanent link to this article: http://www.crossfitbranson.com/2014/09/14/monday-9152014/

Saturday 10 am WOD


Main – Hero WOD

Wilmot (Time)

6 Rounds for time of:
50 Squats
25 Ring Dips

Permanent link to this article: http://www.crossfitbranson.com/2014/09/12/saturday-10-am-wod/

Saturday 9 am WOD


Main – RX Group

Metcon (No Measure)

CrossFit Dodgeball

Permanent link to this article: http://www.crossfitbranson.com/2014/09/12/saturday-9-am-wod/

Friday 9/12/2014

Main – RX Group

Bench Press (New set every 2:30)

*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%

Metcon (AMRAP – Reps)

Single Arm DB Row

MAX REPS
70/55
55/35
45/35
35/30

Perform as many as possible with your right arm, then immediately perform as many with your left arm, then immediately into the next lightest weight, continue this until you have lifted all 4 weights

Permanent link to this article: http://www.crossfitbranson.com/2014/09/11/friday-9122014/

9/11

Main – RX Group

Metcon (Time)

For time:

4 Rounds:
9 Squat Clean Thrusters 95/65
11 Calorie Row

3 Rounds:
9 Squat Clean Thrusters 115/75
11 KB Swings 70/55

2 Rounds
9 Squat Clean Thrusters 135/95
11 Pistols

1 Round
9 Squat Clean Thrusters 155/105
11 Wall Walks

Where were you during 9/11??? Remember back to the feelings you had on this day. This is a special workout designed to test you mentally and physically for the innocent people who lost their lives on this tragic day

Permanent link to this article: http://www.crossfitbranson.com/2014/09/10/thursday-9112014/

Wednesday 9/10/2014

Main – RX Group

Metcon (Time)

50 Strict Pullups for time

Metcon (No Measure)

EMOM x 30

Minute 1-5 GHD Situps
Minute 2-20/40 Double Unders
Minute 3-5 TTB

Permanent link to this article: http://www.crossfitbranson.com/2014/09/09/wednesday-9102014/

Tuesday 9/9/2014


Main – RX Group

Snatch (EMOM x 12)

Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Metcon (AMRAP – Reps)

7 Rounds of:
In 2 mins complete:

200m Run
7 Deads, 295/185
Max reps of Strict Handstand Push ups in the remaining time
Rest 1 minute between rounds, score is total number of HSPU

Permanent link to this article: http://www.crossfitbranson.com/2014/09/08/tuesday-992014/

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