Olive Branch CrossFit

CrossFit WoD 08.01.2014

Day 5 Warm Up Dynamic Drills as a group Then prep for each movement in our test. Metcon 10 Minute Work Capacity Test from CrossFit Invictus 4 minutes Row for Calories Rest 1 minute 3 minutes Pull Ups for max reps Rest 1 minute 2 minutes Back Squat for max…

2014 07 31

CrossFit WoD 07.31.2014

By: Von Ralls 0

Warm Up Make up a workout from earlier this week Strength/Skill A: Find 1RM Front Squat only if you have not missed this week. MetCon 4 Rounds 30:30 Assault Bike max calories; only if you have not missed this week

2014 07 30

CrossFit WoD 07.30.2014

By: Von Ralls 0

Warm Up 2 Rounds 10 Scap Push Ups 10 T Push Ups 10 Ring Rows Strength/Skill A: Find 1RM Press Find 1RM Weighted Pull Up OR Max Reps Deadhang Pull Ups MetCon Every minute on the minute for 10 minutes complete: 7 KBS (53/35) 7 Box Jumps (24/20) If you…

2014 07 29

CrossFit WoD 07.29.2014

By: Von Ralls 0

Warm Up Foam Roll and Hip Mobility 2 Rounds 5 Box Jumps 10 Goblet Squats Strength/Skill A: Find 1RM Back Squat MetCon Row 2K for time

2014 07 28

CrossFit WoD 07.28.2014

By: Von Ralls 0

Warm Up Front Rack Mobility 2 Rounds 10 Good Mornings 10 Russian KBS Row 250m Strength/Skill A: Build to a 1RM Power Clean in 12 minutes - OR use this time to work on your technique. MetCon 3 Rounds 1 Minute Row for max calories Rest 4 minutes between efforts

2014 07 27

CrossFit WoD 07.25.2014

By: Von Ralls 0

Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill A: Build to a 2RM Power Clean in 10 minutes 3 Sets B1: RDL x 4-6 reps @ 3011 - Rest 45 seconds B2: Ring Fallouts x 8-10 - Rest 45 seconds Metcon 3 x 500m Row…

2014 07 24

CrossFit WoD 07.24.2014

By: Von Ralls 0

Warm Up Dynamic Drills 2 Rounds 10 Step Ups 10 Scap Push Ups Row 250m Strength/Skill 5 Sets A1: Pistols x 4-6 per OR Progressions - Rest 45 seconds A2: Double Unders x 60 seconds - Rest 45 seconds A3: Hollow Rocks x 20 seconds - Rest 45 seconds Metcon…

2014 07 23

CrossFit WoD 07.23.2014

By: Von Ralls 0

Warm Up Shoulder Mobility 2 Rounds 10 Wallslides 10 Dislocates 10 Push Press (45/35) Strength/Skill A. Build to a 3RM Push Press in 8 minutes B. Build to a 2RM Push Jerk in 6 minutes C. Build to a 1RM Split Jerk in 4 minutes Stay fast and sharp with…

2014 07 22

CrossFit WoD 07.22.2014

By: Von Ralls 0

Warm Up Dynamic Drills 2 Rounds 10 T Push Ups 60 Second Hang from Pull Up Bar Strength/Skill 5 Sets A1: Handstand Progressions x 90 seconds (Use this time to work on various Handstand variations - ie: wall walks, handstand hold, HSPU, negatives, free standing, walking..... A2: Strict Toes to…

2014 07 21

CrossFit WoD 07.21.2014

By: Von Ralls 0

Warm Up Foam Roll and Hip Mobility 2 Rounds 10 Goblet Squats @ 20X1 10 T Push Ups 5 Seated Box Jumps Strength/Skill A: Take 12 minutes to build to a 3RM Back Squat @ 20X1 B: Weighted Pull Ups x 5,4,3,2,1 @ 2010 - Rest 60 seconds between sets…

2014 07 20

Olive Branch CrossFit

Month: July 2014

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