Olive Branch CrossFit

CrossFit WoD 08.29.2014

Warm Up Dynamic Drills Then 2 Rounds 5 Box Jumps 10 KBS 15 Dislocates Strength/Skill 4 Sets A1: Power Clean x 1.1.1.1 - Rest 10 seconds between reps A2: Dips x Max reps @ 1010 - Rest 45 seconds A3: Ring Fallouts x 8-10 - Rest 45 seconds MetCon 2…

2014 08 28

CrossFit WoD 08.28.2014

By: Von Ralls 0

Warm Up Shoulder Mobility Then 2 Rounds 10 Dislocates 10 Scap Push Ups 10 T Push Ups Strength/Skill 4 Sets A1: 1 Push Press + 2 Push Jerks - Rest 45 seconds A2: 10 Box Jumps/Step Down - Rest 45 seconds A3: Side Bridge x 30 Per - Rest 45…

2014 08 27

CrossFit WoD 08.27.2014

By: Von Ralls 0

Warm Up Foam Roll and Hip Mobility Then 2 Rounds 10 Good Mornings 10 Goblet Squats @ 30X1 10 Ring Rows @ 2011 Strength/Skill 3 Sets A1: Back Squat x 4-6 reps @ 32X1 - Rest 60 seconds A2: Weighted Pull Ups x 2-3 reps @ 2011 - Rest 60…

2014 08 26

CrossFit WoD 08.26.2014

By: Von Ralls 0

Warm Up Dynamic Drills 2 Rounds Row/Run 250m 5 Box Jumps 10 Push Press (45/35) Metcon 10min AMRAP@85-87% 15 Wall Balls #20/10ft 8 Pull ups 200m Run rest 4:00 10min AMRAP@85-87% 15 KBS 2pd 20 Walking Lunges 50ft Bear Crawl rest 4:00 10min AMRAP @85% 50ft FW Heavy 3 wall…

2014 08 25

CrossFit WoD 08.25.2014

By: Von Ralls 0

Warm Up 2 Rounds 5 Inchworms 10 T Push Ups 15 KBS Strength/Skill 5 Sets A1: Snatch Grip RDL x 3-4 reps @ 41x1 - Rest 90 seconds A2: SA Press (seated) x 6-8 per @ 2011 - Rest 90 seconds A3: Walking Lunges w/ KB's x 10-12 per -…

2014 08 24

CrossFit WoD 08.22.2014

By: Von Ralls 0

Warm Up Hip and Front Rack Mobility Snatch Progressions as a group Strength/Skill Take 12 minutes to build to a 1RM Snatch Take 12 minutes to build to a 1RM Clean and Jerk Conditioning Run 1 Mile.

2014 08 21

CrossFit WoD 08.20.2014

By: Von Ralls 0

Warm Up Front Rack Mobility Then 2 Rounds 5 Box Jumps 10 Good Mornings 15 Russian KBS Strength/Skill 4 Sets 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: Side Bridge x 30 seconds per…

2014 08 19

CrossFit WoD 08.19.2014

By: Von Ralls 0

Warm Up Dynamic Drills Snatch Progressions as a group Strength/Skill 4 Sets A1: Power Snatch x 1.1.1.1 - Rest 10 seconds between reps A2: Double Unders x 60 seconds - Rest 60 seconds Conditioning "Helen" 3 RFT Run 400m 21 KB swings 12 Pull-ups

2014 08 18

CrossFit WoD 08.18.2014

By: Von Ralls 0

Day 1 Warm Up Foam Roll and Hip Mobility 5 Minutes 2 Rounds 10 OHS @ 30X1 10 Ring Rows @ 2011 10 KBS Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 34X1 - Rest 45 seconds A2: FLR on Rings 45-60 seconds - Rest 60 seconds Conditioning…

2014 08 17

08.15.2014

By: Von Ralls 0

Warm Up 5 Minutes Jumprope 2 Rounds 10 Arm Circles 10 Wallslides 10 T Push Ups Strength/Skill 4 Sets A1: Press x 8-10 reps @ 21X1 - Rest 45 seconds A2: Double Unders 60 seconds - Rest 45 seconds A3: Hollow Rocks 20 seconds - Rest 45 seconds MetCon 15min…

2014 08 14

Month: August 2014

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