Olive Branch CrossFit

CrossFit WoD 05.30.2014

Strength/Skill A1: Back Squat x 6-8 reps @ 30X1 - Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 2011 - Rest 60 seconds A3: Side Bridge 30 seconds per - Rest 60 seconds 4 sets Conditioning 3 Rounds For Time 30 KBS (53/35) 20 Wallball (20/14) 10…

2014 05 29

CrossFit WoD 05.29.2014

By: Von Ralls 0

Strength/SKill 15 min Rope Climb Practice; Bring tall socks! Conditioning 10 Minute AMRAP @ 80% 4 Strict K2E 8 Step Ups (4 Per) 16 Double Unders (48 Singles) Rest/Walk 4 Minutes 10 Minute AMRAP @ 80% 10 Reverse Lunges (5 Per) 10 Pull Ups or Ring Rows Run 200m

2014 05 28

CrossFit WoD 05.28.2014

By: Von Ralls 0

Strength/Skill 12 mins to est. 1RM Front Squat EMOM 6 min RFESS; 3 per side; BWT Conditioning 5 Rounds 10 WB 10 Pushups HR

2014 05 27

CrossFit WoD 05.27.2014

By: Von Ralls 0

Strength/Skill A1: Power Clean x 1.1.1.1 - Rest 10 seconds between reps A2: Tall Box Jumps x 1.1.1.1 - Rest 5 seconds between reps A3: Dips (Ring or Stationary) x AMRAP @ 2010 - Rest 45 seconds 5 sets Conditioning 10 Minute AMRAP @ 80% 3 TNG Power Cleans (60%…

2014 05 26

CrossFit WoD 05/22/2014

By: Von Ralls 0

Day 5 Strength/Skill EMOM 8 Minutes 1 Muscle Up or 3 Dips/3 CTB Pull-ups Conditioning Helen

2014 05 22

CrossFit WoD 05.22.2014

By: Von Ralls 0

Strength/Skill A. 12 min to establish Deadlift 1RM B. Ring Row @30X2; 4-6 x 4 rest 2min Conditioning Space Jam 15-12-9-12-15 Kettlebell Swings (53,35) Box Jumps (24, 20") Toes to Bar

2014 05 22

CrossFit WoD 05.21.2014

By: Von Ralls 0

Strength/SkillA. split jerk from the rack build to a tough single in 10minsB. push press x 1/SJ x 2; rest 90sec build per set x 5 Conditioning6 Rounds In 60 Seconds10 Sit UpsWall Ball Shots Remaining TimeRest 1 Minute Between RoundsScore = Number of Wall balls

2014 05 20

CrossFit WoD 05.20.2014

By: Von Ralls 0

Strength/Skill Handstand / Walking Practice Conditioning Row 2K Tester

2014 05 20

CrossFit WoD 05.19.2014

By: Von Ralls 0

Week 4 Day 1 Strength/Skill 12 min to establish Back Squat 1RM EMOM - 8min 1 Snatch DL + 2 Hang Power Snatch (HPS) Moderate Weight Conditioning 12 Minute AMRAP 5 Russian KBS (53,35) 15 Sit Ups 25 Double Unders

2014 05 18

CrossFit WoD 05.15.2014

By: Von Ralls 0

Strength/Skill Barbell Lunges 5 Sets 8-10 reps per leg Conditioning Karena RX 5:00 Cap Buy In: 60 Situps Wall Ball Remaining Time Rest 500M Row NFT

2014 05 14

Olive Branch CrossFit

Month: May 2014

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