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Month: July 2015

OBCF WoD 07.31.2015

By: Von Ralls 0

Strength/Skill A. Pulling Accessory Work 3 Giant Sets 10 Goodmornings 10 Bent over Rows 10 Ring Rows Conditioning EMOM FALAP 4 Push Press 3 Front Squats 2 Thrusters 95/65 Score is number of rounds completed If you can't complete reps in a min you are out.
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2015 07 30

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OBCF WoD 07.30.2015

By: Von Ralls 0

Strength/Skill A. Back Squats 3x3 A B. Push Press 3x3 A Conditioning 3 Rpunds For Time 20 Wall Balls 20 Sit Ups 200 Run
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2015 07 29

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OBCF WoD 07.29.2015

By: Von Ralls 0

Strength/Skill S/S A. Thruster 5-3-3-3-1-1-1 Climbing B. Bodyweigh Benchmark 30 Burpees For Time Conditioning 4Min AMRAP of Power Snatch 10 Reps @ 75/55 10 Reps @ 95/65 AMRAP @ 115/80 Rest 2 min 4Min AMRAP of Hang Power Cleans 10 Reps @ 115/80 10 Reps @ 135/95 AMRAP @ 155/105…
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2015 07 28

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OBCF WoD 07.28.2015

By: Von Ralls 0

Strength/Skill A. Deadlift 5x5 @ 70% 1RM RAN B. EMOMx 10 25 Double Unders Conditioning 20 AMRAP 200m Run 5 Burpee KBS 53/35
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2015 07 27

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OBCF WoD 07.27.2015

By: Von Ralls 0

Strength/Skill A. Front Squats 5x5 A B. Gynastic Benchmark 30 Strict Pull Ups For Time **Sub Ring Rows @ most challenging angle Conditioning 3 RFT 40 Air Squats 20 Box Jumps 10 K2E 5 Hand Release Push Ups
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2015 07 26

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OBCF WoD 07.24.2015

By: Von Ralls 0

Strength/Skill A. EMOMx7 5 Strict Presses, climb each set B. EMOMx7 3 Power or Squat Snatch Light to mod load speed and tech Conditioning Partner Wod: For Time Break Reps Evenly One athlete works at time 1mile Run - (half mile each) 100 Wall Balls (20/14 80 TTB 60 KBS…
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2015 07 23

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OBCF WoD 07.23.2015

By: Von Ralls 0

Strength/Skill A. Box Squats 10x2 A B. 3set of Max Chin OB Static Holds C. 3set x 5 Reps Negative PU Holds Conditioning For Time 100 Thursters for time 95/65 200m Run everytime you drop bar
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2015 07 22

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OBCF WoD 07.22.2015

By: Von Ralls 0

Strength/Skill A. Snatch Grip Deadlift W2H IRM in 15min..RAN B. 10min W2 Max Height Box Jump Conditioning 12Min AMRAP 5 Power Snatch 115/85 7 Box Jumps 24/20 9 KBS 53/35
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2015 07 21

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OBCF WoD 07.21.2015

By: Von Ralls 0

Strength/Skill A. Rope Climb Practice 15min…cover how to lock feet into the rope. B. EMOMx8 1st-Double Unders 35 2nd-7 Burpees Conditioning 15Min AMRAP 7 Pull Ups 5 TTB 7 Wall Balls 20/14
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2015 07 20

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OBCF WoD 07.20.2015

By: Von Ralls 0

Strength/Skill A. Front Squats 3x3 A B. EMOMx10 3 TNG Power Cleans Conditioning For Time: 15 Squat Cleans 185/135 1 Mile Run 15 Squat Cleans
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2015 07 19

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