Friday 10/24/2014 GROUP WOD

Remember gang, there is a 5:30 AM and 9:00 AM ONLY!!!!!! Molly will be returning around 11:00 and will be around until about 12:30. 
Here are your WODs for Friday at 5:30 and 9

Main – Group WOD

Metcon (AMRAP – Reps)

Tabata Burpees

Tabata Lateral Jumps

Tabata Hang Power Cleans 95/65

Tabata Deadlifts 95/65

Permanent link to this article: http://www.crossfitbranson.com/2014/10/23/friday-10242014-group-wod/

Friday 10/24/2014 PERFORMANCE GROUP

Remember gang, there is a 5:30 AM and 9:00 AM ONLY!!!!!! Molly will be returning around 11:00 and will be around until about 12:30. 
Here are your WODs for Friday at 5:30 and 9

Main – Performance Group

Metcon (AMRAP – Reps)

Tabata Burpees over the bar

Tabata Double Unders

Tabata Hang Power Cleans 115/75

Tabata Deadlifts 115/75

Permanent link to this article: http://www.crossfitbranson.com/2014/10/23/friday-10242014-performance-group/

Thursday 10/23/2014 PERFORMANCE GROUP

Main – Performance Group

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

In teams of two, partners alternate whole rounds for 30 Minutes

25 Wall Ball Shots 20/14

400 Hill Run

Permanent link to this article: http://www.crossfitbranson.com/2014/10/22/wednesday-10222014-performance-group/

Thursday 10/23/2014 GROUP WOD

Main – Group WOD

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

In teams of two, partners alternate whole rounds for 30 Minutes

25 Wall Ball Shots 20/14

400 Meter Run

Permanent link to this article: http://www.crossfitbranson.com/2014/10/22/wednesday-10222014-group-wod/

Thursday 10/23/2014 HOA COMPETITORS

Remember gang, will have NO NOON CLASS AND NO EVENING CLASSES FRIDAY, AND WE WILL BE CLOSED SATURDAY AND NO OPEN GYM SUNDAY due to HOA in Springfield, MO. Robyn Tweedy is gracious enough to keep open gym going until 1:00 Friday. Thanks guys for understanding!!

 

Main – Competitor Group

 

Metcon (AMRAP – Rounds and Reps)

For those HOA Competitors who like to move the day before a competition, here you go

12 minute amrap

5 DB Snatch each arm

10 Pushups

15 Air Squats

Permanent link to this article: http://www.crossfitbranson.com/2014/10/22/thursday-10232014-hoa-competitors/

Wednesday 10/22/2014 GROUP WOD

Main – Group WOD

Metcon (No Measure)

Five sets of:

Dumbbell Seated Shoulder Press x 10 reps

Rest 60 seconds

Farmer’s Carry x 100 Meters 55/35

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

3 DB Snatch 45/30

3 HR Pushups

6 DB Snatch

6 HR Pushups

9 DB Snatch

9 HR Pushups

12 DB Snatch

12 HR Pushups

….continue adding 3 each round

Permanent link to this article: http://www.crossfitbranson.com/2014/10/21/thursday-10232014-group-wod/

Wednesday 10/22/2014 PERFORMANCE GROUP

Main – Performance Group

Metcon (No Measure)

Five sets of:

Hand Stand Hold x 30 seconds

Rest 60 seconds

Farmer’s Carry x 100 Meters 70/55

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 KB Swings 55/35

3 Ring Dips

6 KB Swings

6 Ring Dips

9 KB Swings

9 Ring Dips

12 KB Swings

12 Ring Dips

….keep adding 3 each round

Permanent link to this article: http://www.crossfitbranson.com/2014/10/21/thursday-10232014-performance-group/

Wednesday 10/22/2014 HOA COMPETITORS

Main – Competitor Group

If you are an HOA athlete that chooses to take the day before a competition completely off, here is your WOD

If you like to “move” the day before a competition, make today your off day

Metcon (No Measure)

12 minutes to complete

30 strict pullups

30 toes to ring

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

250 meter row

20 HR Pushups

Permanent link to this article: http://www.crossfitbranson.com/2014/10/21/wednesday-10222014-hoa-competitors/

Tuesday 10/21/2014 PERFORMANCE GROUP

Main – Performance Group

Front Squat ( 3 reps)

Pull-ups (5 sets of max reps)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Hang Squat Clean 145/90

10 Burpees

Permanent link to this article: http://www.crossfitbranson.com/2014/10/20/tuesday-10212014-performance-group/

Tuesday 10/21/2014 GROUP WOD

Main – Group WOD

Metcon (No Measure)

Three sets of:

Side Plank Right Side x 45 seconds

rest 60 seconds

Goblet Squats x 10 reps 70/55

Rest 60 seconds

Side Plank Left Side x 45 seconds

Rest 60 seconds

Ring Rows x 12 reps

Rest 60 seconds

Regular Plank x 45 seconds

Rest 60 seconds

Metcon (AMRAP – Reps)

4 intervals of 2 minutes on, 2 minutes off

250 meter row

**amrap burpees over the rower**

Permanent link to this article: http://www.crossfitbranson.com/2014/10/20/monday-10212014-group-wod/

Older posts «