Olive Branch CrossFit

CrossFit Wod 06.30.2014

Warm Up Foam Roll and Hip Mobility 2 Rounds 10 Goblet Squats @ 30X1 10 Ring Rows @ @ 2011 Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 30X1 - Rest 60 seconds A2: Weighted Pull Ups x 4-6 @ 2011 - Rest 60 seconds A3: Side Bridge…

2014 06 29

CrossFit WoD: Saturday 06.28.2014

By: Von Ralls 0

Warm Up 2 Rounds 10 Scap Push Ups 10 T Push Ups 10 Ring Rows Metcon 4 Sets A1: 1 Press + 3 Push Press - Rest 45 seconds A2: Hollow Rocks/Hold 20 seconds - Rest 45 seconds MetCon In teams of 2 partners will alternate full rounds to complete…

2014 06 28

CrossFit WoD 06.27.2014

By: Von Ralls 0

Dynamic Drills 2 Rounds 5 Box Jumps 10 KBS 20 Double Unders Strength/Skill 4 Sets A1: Power Clean x 1.1.1.1 - Rest 10 seconds between reps A2: Tall Box Jumps/Step Down x 1.1.1.1 - Rest 5 seconds between reps A3: Ring Fallouts x 8-10 reps - Rest 60 seconds MetCon…

2014 06 27

Why You Should Compete!

By: Von Ralls 0

I always make sure that I am training for something. Most of the time that means I have a handful of races that I’m registered for and am keeping in the back of my mind. This has always helped to keep me focused. If I know that there is a…

2014 06 26

CrossFit WoD 06.26.2014

By: Von Ralls 0

5 Minutes Jumprope Strength/Skill 10 Minutes to establish a max distance Broad Jump MetCon 5 Sets of: 90 Seconds Rowing for Max Calories Rest 30 Seconds 90 Seconds KBS (53/35) for Max Reps Rest 30 Seconds 90 Seconds Double Unders for Max Reps Rest 30 Seconds 90 Seconds FLR on…

2014 06 25

CrossFit WoD 06.25.2014

By: Von Ralls 0

2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill 5 Sets of: A1: Deadlift x 4-6 reps @ 21X1 - Rest 90 seconds A2: Dips x 6-8 reps (Rings or Stationary) - Rest 90 seconds A3: Alternating Reverse Lunges with KB's x 10-12 reps per @ 2010 - Rest…

2014 06 24

CrossFit WoD 06.23.2014

By: Von Ralls 0

Warm Up Dynamic Drills 3 Minutes Jumprope Strength/Skill Take 10-12 minutes to practice three gymnastics skills of your choice. MetCon For time: 100 Double Unders (300 singles) 50 Pull Ups (Jumping or Ring Rows) 400m Run 80 Air Squats 40 HSPU or HR Push Ups 400m Run 60 KBS (53/35)…

2014 06 23

CrossFit WoD 06.23.2014

By: Von Ralls 0

Warm Up Hip and Front Rack Mobility 2 Rounds 10 Goblet Squats @ 31X1 10 T Push Ups 5 Box Jumps Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 31X1 - Rest 45 seconds A2: Ring Push Ups x Max reps @ 1010 - Rest 45 seconds A3:…

2014 06 22

CrossFit WoD 06.20.2014

By: Von Ralls 0

Warm Up Hip Mobility/Foam Roll 2 Rounds 10 Back Squat (45/35) @ 30X1 10 Ring Rows 10 KBS Strength/Skill 4 Sets A1: Back Squat x 2-4 reps @ 30X1 - Rest 60 seconds A2: Weighted Pull Up x 3,2,1,1 (Build to a max) - Rest 60 seconds MetCon 7 Minute…

2014 06 19

CrossFit WoD 06.19.2014

By: Von Ralls 0

Warm Up Dynamic drills as a group 5 Minutes jumprope Strength/Skill Pick 3 gymnastics movements and practice for 20 min, then put them into a cycle. EX: “Three sets, NOT FOR TIME, of: Muscle-Ups x 3-5 reps Handstand Walks x 5 Meters Pistols x 3-5 reps each leg” MetCon "Helen"…

2014 06 19

Olive Branch CrossFit

Month: June 2014

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