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Month: March 2015

OBCF WoD 04.01.2015

By: Von Ralls 0

"Being cool is being your own self, not doing something that someone else is telling you to do." -Vanessa Hudgins For time: 150 Box jump, 24 inch box 150 Jumping pull-ups 150 Kettlebell swings, 1 pood Walking Lunge, 150 steps 150 Knees to elbows 150 Push press, 45 pounds 150…
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2015 03 31

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OBCF WoD 03.31.2015

By: Von Ralls 0

"It's so important to realize that every time you get upset, it drains your emotional energy. Losing your cool makes you tired. Getting angry a lot messes with your health." -Joyce Meyer   Strength/Skill A. C2B Progression 5 sets of 5 Unbroken w/ 60sec rest between Sets ***scale to appropriate…
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2015 03 30

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OBCF WoD 03.30.2015

By: Von Ralls 0

“Yesterday, you said tomorrow.”  -Nike Strength/Skill A. Squat Therapy 3sets x 3 reps w/ 10 second hold at bottom B. Front Squat 5sets x 7 reps Across (Rest as needed or 1 to 2min between Sets) ***across-use same weight for all sets ***All athletes should start this squatting cycle at…
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2015 03 29

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03.27.2015

By: Von Ralls 0

“Always remember that the future comes one day at a time.”  -Dean Acheson Strength None Conditioning For Time 100 Sit ups (butterfly) 10 Burpees 75 Double Under (150 S) 50 Wall Balls (20/14) 10 Burpees 50 Wall Balls 75 Double Unders 10 Burpees 100 Sit ups ***athletes that are doing…
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2015 03 26

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OBCF WoD 03.26.2015

By: Von Ralls 0

“Open your eyes, look within. Are you satisfied with the life you're living?”  -Bob Marley Strength Front Squats 7sets of 2 reps w/:20 pause at the bottom Rest 1min b/t sets ***elbow up at bottom not resting on knees Conditioning Metcon 15 Min AMRAP 10 OHS 95/65 10 TTB 5…
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2015 03 25

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OBCF WoD 03.25.2015

By: Von Ralls 0

“Most people quit because they look how far they have to go, not how far they have come." -Anonymous Strength 1) Jerk Complex 10min work 2 heavy PP+PJ+SJ 2) EMOMx10 2 PC @ 80-90% Conditioning 200m Run Buy In: Then 3RFT 15 Hang PC 95/65 30 Deadlifts 15 Box Jumps 24/20 Then 200m…
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2015 03 24

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OBCF WoD 03.24.2015

By: Von Ralls 0

“Winning starts with beginning.”  -Unknown   Strength Back Squat 5RM; 4 x 5 @ 90% of 5RM Conditioning "Tabata Tuesday" Kettlebell Swings (53/35) Overhead Walking Lunges (45/25) Double/Single Unders (Singles = 2 singles = 1 Rep, Double Unders = 1:1 Burpees
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2015 03 23

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OBCF WoD 03.23.2015

By: Von Ralls 0

“When feeling overwhelmed by a faraway goal, repeat the following: I have it within me right now, to get me to where I want to be later.”  -Karen Salmansohn Strength A. snatch build to a max in 10mins B. take 75% of A complete 25reps for time snatch Conditioning 8min…
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2015 03 22

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OBCF WoD 03.20.2015

By: Von Ralls 0

“Go ahead, let them judge you.” -Unknown The workout for Friday is going to be "The Maltz Challenge" [caption id="attachment_1455" align="alignnone" width="300"] In Memory of MSgt. Michael H. Maltz - 19 September 1960 – 23 March 2003[/caption] "Full Maltz" 400 meter run 50 pull-ups 100 meter Firemen's Carry or 200…
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2015 03 19

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OBCF WoD 03.19.2015

By: Von Ralls 0

Strength A. EMOM 8min Back Squat @65% 3 reps Conditioning 7min amrap: 3 T2B 3 PC and S2O 135/95 increase reps for both movements by 3 every round (i.e. round 2 is 6T2B, 6PC and S2O)
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2015 03 18

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