Saturday

CrossFit Branson – Group WOD

Stay after for open gym and The Couples Challenge.

Metcon (AMRAP – Rounds)

Partner Chelsea

AMRAP 30min

Alternating movements

5 Pull-Ups

10 Push-Ups

15 Air Squats

Every 2 min, 5 partner Burpees.

Permanent link to this article: http://www.crossfitbranson.com/2016/02/05/saturday-3/

Friday


CrossFit Branson – Group WOD

Non-Heaving Snatch Balance (2-2-2-2-2)

Metcon (AMRAP – Reps)

Snatch

2min @ 90%

1min rest

2min @ 80%

1min rest

2min @ 70%

1min rest

2min @ 60%

Permanent link to this article: http://www.crossfitbranson.com/2016/02/04/friday-7/

Thursday


CrossFit Branson – Group WOD

Metcon (3 Rounds for time)

100 Double Unders

500m Row

200m Run
Rest 1:1

Permanent link to this article: http://www.crossfitbranson.com/2016/02/03/thursday-7/

Thursday


CrossFit Branson – Learn To CrossFit

500m Row (No Measure)

Shoulder Press (5-5-5)

Introduction

Med Ball Cleans

Introduction

Ab-Mat Sit-Ups

Metcon (Time)

10 Rounds

10 Med Ball Cleans

10 Situps

Cool Down

Permanent link to this article: http://www.crossfitbranson.com/2016/02/03/thursday-6/

Wednesday

CrossFit Branson – Group WOD

Push Press (3-3-3-3-3)

Metcon (Time)

15-12-9-6-3

Toes To Bar

Clean and Jerk 135/95

Permanent link to this article: http://www.crossfitbranson.com/2016/02/02/wednesday-3/

Tuesday

CrossFit Branson – Group WOD

Metcon (No Measure)

“Bring Sally Up” Plank

Metcon (Time)

50 Wall Balls 20/14

200m Farmers Carry 70/55

50 Wall Balls

200m Farmers Carry

50 Wall Balls

Metcon (No Measure)

“Bring Sally Up” Hollow Rock

Permanent link to this article: http://www.crossfitbranson.com/2016/02/01/tuesday-8/

Tuesday


CrossFit Branson – Learn To CrossFit

500m Row (No Measure)

Review

Deadlift (Bar)

Introduction

Kipping Pull-Ups

Review

Walking Lunges

Metcon (Time)

Run 400m

15 Walking Lunges

15 Ring Rows

15 Thrusters

15 Knees to Elbows

Row 400m

Cool Down

Permanent link to this article: http://www.crossfitbranson.com/2016/02/01/tuesday-7/

Monday


CrossFit Branson – Group WOD

Back Squat (3-3-3-3-3)

Metcon (AMRAP – Reps)

12 min AMRAP

Ascending Reps

3,3,6,6,9,9…….

Weighted Pistols

Bar Muscle-Ups

Permanent link to this article: http://www.crossfitbranson.com/2016/01/31/monday-5/

Saturday


CrossFit Branson – Group WOD

Metcon (Time)

50 Slosh Pipe Situps

then

300m slosh pipe carry

then

200 Sandbag Squats

while at least 2 people hold the slosh pipe overhead

then

300m slosh pipe and sandbag carry

then

200 Ground to Over the Shoulder Slam Ball

while team holds slosh pipe overhead and sandbag off the ground

then

300m slosh pipe, sandbag, and wall ball carry

then

20 Rope Climbs

while team holds plank

**if equipment used is scaled, that equipment must also be taken with on carries**

Permanent link to this article: http://www.crossfitbranson.com/2016/01/29/saturday-2/

Friday


CrossFit Branson – Group WOD

Metcon (Weight)

EMOM x 20min

Even: 3 Deadlift @ 75%

Odd: Handstand Walk

Permanent link to this article: http://www.crossfitbranson.com/2016/01/28/friday-6/

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