Olive Branch CrossFit

OBCF WoD 12.01.2015

Warm Up/Mobility 10 KB Deadlifts 10 Box Jumps 10 Push Ups 10 Lunges Half kneeling ankle flexion x 1 min/side (https://youtu.be/u7PKAGmUWts?t=38s) Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side Metcon "Dancer" 3RFT 20 KBS 532/35 15 Box Jump Overs 24/20 10 Pistols S/S A. OHS 3x10 From Rack Climbing B. For…

2015 11 30

OBCF WoD 11.30.2015

By: Von Ralls 0

Warm Up/Mobility Deep Squat Lat Strecth x 2 min (https://youtu.be/kNLMQOBt2pE) 10 Lunges 10 Box Step Ups 10 Cossak Squats (5/side) 10 Push Ups on the box used for the step ups Banded Frog Strecth x 2 minutes (https://youtu.be/KVFgGmEF7AE) S/S A. EMOMx10 1 Back Squat @ 85% B. Box Jump Conditioning…

2015 11 29

OBCF WoD 11.25.2015

By: Von Ralls 0

Thanksgiving Hours and Update: Closed on Thursday, and there will be one WoD at 1pm on Friday. Also, don't forget about our Black Friday Specials! Nov. 25th Warm Up/Mobility 5 min DU Practice Shoulder Ext/Internal Rotation x 2 min (https://youtu.be/1ARPjekZPJw?t=1m49s) S/S A. EMOMx15 1 Power Snatch @ 90% of 1RM…

2015 11 24

OBCF WoD 11.24.2015

By: Von Ralls 0

Thanksgiving Hours and Update: Closed on Thursday, and there will be one WoD at 1pm on Friday. Also, don't forget about our Black Friday Specials! Warm Up/Mobility 10 Single Arm KB Presses 20 Sit ups 10 Goblet Squats w/ 5 sec pause at bottom 10 KBS Shoulder Flexion/Thoracic Ext on…

2015 11 23

OBCF WoD 11.23.2015

By: Von Ralls 0

Thanksgiving Hours and Update: Closed on Thursday, and there will be one WoD at 1pm on Friday. Also, don't forget about our Black Friday Specials! Nov. 23 Warm Up/Mobility 10 Leg Swings Front to Back 10 Leg Swings Side to Side 5 Inch Worms 10 Toy Soldiers Couch Strech x…

2015 11 22

OBCF WoD 11.19.2015

By: Von Ralls 0

Warm Up/Mobility 10 Lunges 10 Leg Swings Front & Back 10 Leg Swings Side to Side 10 Cossak Squats 10 Squats Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) S/S A. 3x2 Behind Neck Push Press B. 3x2 Snatch Balance c. 3x2 OHS All Climbing…

2015 11 18

OBCF WoD 11.16.2015

By: Von Ralls 0

Strength/Skill Deadlift 1RM (20 Minute Clock) Conditioning "Open Test" 20 Minute AMRAP 50 Wall Balls 20/14 50 Double Unders 40 Box Jumps 40 TTB 30 C2B 30 Burpee 20 PC 145/100 20 Jerks 145/100 10 Snatches 145/100 10 Muscle Ups

2015 11 15

OBCF WoD 11.12.2015

By: Von Ralls 0

Warm Up/Hip Mobility 10 Leg Swings Front to Back 10 Leg Swings Side to Side 5 Inch Worms 10 Toy Soldiers Couch Strech x 1 min/side Hip Ext/Hip Flexion on Box x 1 min/leg (https://youtu.be/Rcauv7ePD_0?t=1m15s) S/S A. Front Squats 3x10 Climbing (Start this progression at 70% of 1RM) B. 3x10…

2015 11 11

OBCF WoD 11.11.2015

By: Von Ralls 0

Warm Up/Overhead Mobility 10 Push Ups 10 Goblet Squats 10 Lunges 10 Kettlebell Swings Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) Kettle Bell Shoulder Reset (https://youtu.be/RmTk_d6MtTk?t=1m20s) x 1 min/side Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side S/S…

2015 11 10

OBCF WoD 11.10.2015

By: Von Ralls 0

Warm Up/Shoulder Mobility 10 Ring Rows w/ 2 sec negative Bow & Arrow Shoulder Distraction x 2 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 10 Kettlebell Deadlifts (focus on Upright Torso) 5 Inch Worms w/ Push Ups Burgener Warm Up S/S A. Snatch 3x2 @75% 2x1 @85% 1x1 @90% 2x1 @85% 3x2 @75% 2min rest…

2015 11 09

Month: November 2015

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