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Olive Branch CrossFit

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Month: November 2013

CrossFit WoD Black Friday 2013

By: Von Ralls 0

Hope everyone had a great Thanksgiving day!!  Hope you enjoy this one early on Black Friday... Strength/Skill EMOM 10 Minutes:  1 Overhead Squat Conditioning Fran 21-15-9 Thrusters (95/65) Pull ups
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2013 11 28

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CrossFit WoD 11.28.2013

By: Von Ralls 0

Happy Thanksgiving!! We hope everyone has a great time with their families today!  Come on in Thanksgiving morning and enjoy a tough WoD.  It'll be fun.  Just remember that we're only having morning classes Thursday and Friday.  See you in the gym! Strength/Skill 10 Minute EMOM Goat Conditioning "The Heat"…
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2013 11 27

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CrossFit WoD 11.27.2013

By: Von Ralls 0

Strength/Skill Bear Complex w/ Bar  Conditioning AMRAP 5 Minutes Burpees Rest 5 Minutes AMRAP 5 Minutes 5 Overhead Lunges 15 Sit Ups
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2013 11 26

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CrossFit WoD 11/26/2013

By: Von Ralls 0

Strength/Skill A1- EMOM 8 Minutes: 3 x Ring Dips B1 - EMOM 8 Minutes: EMOM 8 Minutes - 30 Second DU Practice Conditioning 5 Rounds 10Kb Push Press (5/arm - 53/35) 10 Box Jumps (24/18) 10 Wall Ball Shots (20/16)      
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2013 11 25

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CrossFit Wod 11.25.2013

By: Von Ralls 0

It's Thanksgiving week!! Gobble Gobble!  We'll be open regular MORNING hours on Thursday and Friday.  There will be no evening classes.  So start your Thanksgiving morning and Black Friday morning right with a great workout. We want to send a big shout out and congrats to Chris Oaks and John…
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2013 11 24

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CrossFit WoD 11.22.2013

By: Von Ralls 0

Like I explained last week, we had 16 people sign up for a membership at our gym before we really even knew where our building was going to be.   That's pretty awesome.  These are our “Founding Members.”  Here we were, not really knowing if we were even going to…
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2013 11 21

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CrossFit WoD 11.21.2013

By: Von Ralls 0

Strength/Skill A1: 10-8-6-10-8-6 Deadlift B1: 6 Sets - 20:20 Work / Rest - Plank Hold; Chin over bar Hold Conditioning  AMRAP 5 Minutes 10 Russian Kb Swings (53/35) 5 Pull Ups Rest 3 Minutes AMRAP 5 Minutes 10 Wall Ball Situps 10 Squats w/ Wall Ball      
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2013 11 20

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CrossFit WoD 11.20.2013

By: Von Ralls 0

Strength/Skill A1: Power Clean 5 x 3 B1: Box Jumps 5 x 1 Conditioning 21-15-9 Knees to Elbows Ring Rows *Rest 30 Seconds between rounds in plank position  
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2013 11 19

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CrossFit WoD 11.19.2013

By: Von Ralls 0

Strength/Skill A1: Push Press: 9-6-3-9-6-3 B1: EMOM 6 Minutes - 2 x Cast Wall Walks Conditioning Tabata Tuesday  Sit Ups  Row  Push Press (75/45)  Double Unders      
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2013 11 18

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CrossFit WoD 11.18.2013

By: Von Ralls 0

Strength/Skill 5 Sets A1: 5 Back Squats;Rest 60 Seconds A2: 3 Strict Ring Dips ;  Rest 60 Seconds Conditioning 5 Rounds 10 Wall Ball Shots 10 Push Ups 
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2013 11 17

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