Friday 8/1/2014


Main – RX Group

REMINDER THERE WILL BE NO CLASSES ON SATURDAY. WE WILL BE CLOSED FOR THE BATTLE OF FITNESS AND WILL RESUME CLASSES ON MONDAY

Metcon (Time)

Choose from one of the following 3 workouts

2014 Reebok CrossFit Games “Muscle Up Biathlon”

400 Meter Run
18 Muscle Ups
400 Meter Run
15 Muscle Ups
400 Meter Run
12 Muscle Ups

**everytime you break a set of muscle ups, run 200 meters**

OR

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
1 Rope Climb, 15′
Run 400m
Max Rep Handstand Push-ups

Metcon (Time)

OR

400 meter run
36 ring rows
400 meter run
30 ring rows
400 meter run
24 ring rows

**everytime you break a set of ring rows, run 200 meters**

Permanent link to this article: http://www.crossfitbranson.com/2014/07/31/friday-812014/

7/31/2014

Main – RX Group

Chad Heil’s Birthday is Monday, August 4th. With 23 athletes competing this weekend, and with HOA WODs being next week, we did not want Chad to have to wait to give him a delicious birthday treat! Happy early Birthday Chad

Metcon (Time)

39 Calorie Row

then

8 Rounds

4 Bear Complex 135/95
39 Double Unders

then

39 Wall Balls 20/14

There will be a 40 minute time cap

Permanent link to this article: http://www.crossfitbranson.com/2014/07/30/7312014/

Wednesday 7/30/2014

OK GUYS, SOME KILLER ANNOUNCEMENTS! FIRST OFF IF YOU ARE FREE THIS WEEKEND, PLEASE PLEASE PLEASE COME TO FORSYTH HIGH SCHOOL AND WATCH A LITTLE THING CALLED “THE BATTLE OF FITNESS”. ON SATURDAY, 27 TEAMS OF 4 AND SUNDAY, 32 INDIVIDUAL ATHLETES WILL COMPETE IN A COMPETITION UNLIKE NO OTHER. THEY WILL BATTLE THROUGH 4 WODS BOTH DAYS TO HELP DETERMINE SOME OF THE AREA’S FITTEST ATHLETES AND MOST IMPORTANTLY, 100% OF THE PROCEEDS GO TO A GREAT ORGANIZTION, THE COMMUNITY FOUNDATION OF TANEY COUNTY. DONATIONS WILL BE ACCEPTED SO PLEASE COME CHEER ON THESE AMAZING ATHLETES AND HELP OUT A GREAT CAUSE.

WITH THE BATTLE OF FITNESS IN FULL SWING THIS WEEKEND, WE WILL HAVE NO CLASSES AT CFB ON SATURDAY. AGAIN THERE WILL BE NO CLASSES THIS SATURDAY AT CFB, SO PLEASE COME TO THE BATTLE OF FITNESS!!

WITH HOA COMING UP, AND IT BEING MORE COMPETITIVE THAN EVER, OUR IN HOUSE COMPETITION WILL BE NEXT WEEK! WE WILL TAKE ON 6 WODS IN 3 DAYS. FROM THERE WE WILL TAKE THE TOP 6 GUYS AND TOP 6 GIRLS AND PUT TOGETHER 2 TEAMS, THAT WE HOPE TO GET INTO HOA. THE WODS WILL BE HELD TUESDAY, THURSDAY AND FRIDAY NEXT WEEK. DO NOT WORRY, IF YOU ARE GONE ANY OT THOSE DAYS, WE WILL HELP YOU MAKE EM UP!

Main – RX Group

Bench Press (3 attempts only to find 20 rep max)

Metcon (Time)

18 Minute AMRAP

1 Ring Dip
10 Single Arm DB Snatch Alternating
10 Box Overs 24/20
2 Ring Dips
20 Single Arm DB Snatch Alternating
20 Box Overs
3 Ring Dips
30 Single Arm DB Snatch Alternating
30 Box Overs
4 Ring Dips
40 Single Arm DB Snatch Alternating
40 Box Overs
5 Ring Dips
50 Single Arm DB Snatch Alternating
50 Box Overs

**keep adding 1 dip, 5 kb swings and 10 box overs each round**

Permanent link to this article: http://www.crossfitbranson.com/2014/07/29/ednesday-7302014/

Tuesday 7/29/2014

Main – RX Group

Skill Work

10 minutes to work on any skill you would like

Metcon (No Measure)

A new set every 2 mins for 10 mins (5 sets)

Pullup Complex

5 Pullups
3 CTB Pullups
1 BMU

Metcon (Time)

7 rounds for time

10 Wall Balls 20/14
10 Pullups

Permanent link to this article: http://www.crossfitbranson.com/2014/07/28/tuesday-7292014/

Monday 7/28/2014


Main – RX Group

Back Squat (5 x 2)

a new set every two mins for 10 mins (5 sets)

Metcon (Time)

RX Plus

3 rounds for time

15 ghd situps
50ft oh walking lunge 45/25
15 burpees
50 ft oh walking lunge

RX

3 rounds for time

30 situps
50 ft db walking lunge 25/15
15 burpees
50 ft db walking lunge 35/20

Permanent link to this article: http://www.crossfitbranson.com/2014/07/27/monday-7282014/

Saturday 10:00 Hero WOD


Main – Hero WOD

Fore! (AMRAP – Reps)

In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

Log total reps
This is not a true “Hero WOD” today, but it will be just as nasty!!!

Permanent link to this article: http://www.crossfitbranson.com/2014/07/25/saturday-1000-hero-wod-11/

Saturday 9:00 Group WOD


Main – RX Group

If you liked last Saturday’s WOD, you will love this one

Metcon (Time)

The class will be divided equally into 4 teams. There will be 4 locations along Warehouse Road that equipment will be hidden.

Prior to the start of the WOD, you will know the location of the first piece of equipment. You and your team must run/walk to that location, pick up everything listed, bring it back to the gym and perform a WOD with this equipment.

After the WOD is performed, you will be given the item(s) and the location of your next piece of equipment. You must carry the first item that you retrieved with you to the 2nd location. Once you find the new item, you will bring everything back to the gym and perform a WOD with both pieces of equipment.

After the WOD is performed, you will be given the item(s) and the location of your next piece. You will then carry everything you have retrieved prior, with you to go find location number 3. Once you find your next piece, you will bring everything back and perform a WOD with all three pieces.

You will repeat this process once more time for your fourth piece

Permanent link to this article: http://www.crossfitbranson.com/2014/07/25/saturday-900-group-wod-11/

Friday 7/25/2014

Main – RX Group

Happy Birthday Sarah Denney!!!

Squat Clean (Every 90 seconds for 15 minutes (10sets))

Metcon (Time)

“Pyramid Style”

5 Squat Cleans 115/75
:30 plank
20 Lunges
:30 Plank
30 Ring Pushups
:30 Plank

**every 2 minutes perform 3 STRICT ring dips**

Permanent link to this article: http://www.crossfitbranson.com/2014/07/24/friday-7252014/

Thursday 7/24/2014

Main – RX Group

Overhead Squat (10 minutes to find 2 rep max from the ground)

Metcon (Time)

3 rounds for time

20 OHS 75/55
15 CTB Pullups
50 Double Unders

Permanent link to this article: http://www.crossfitbranson.com/2014/07/23/thursday-7242014/

Wednesday 7/23/2014

Main – RX Group

Push Press (5 x 2)

Metcon (Time)

5 Tire Flips
5 Strict HSPU
100 meter farmers carry 55/35
4 Tire Flips
5 Strict HSPU
100 meters farmers carry
3 Tire Flips
5 Strict HSPU
100 meters farmers carry
2 Tire Flips
5 Strict HSPU
100 meters farmers carry
1 Tire Flip
5 Strict HSPU
100 metes farmers carry

RX

Kipping HSPU
Farmers carry 45/25

Permanent link to this article: http://www.crossfitbranson.com/2014/07/22/wednesday-7232014/

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