Olive Branch CrossFit

OBCF WoD 03.01.2016

Warm Up/Mobility Ankle Flexion - knee to rack/wall x 1 min/side Couch Stretch x 1 min/side 2 Rounds of: Lunge w/ Twist x 10/side (https://youtu.be/BjV6EUV7Nd8) Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc) Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) Metcon EMOMx20 1st 20/15 Cal Row 2nd 5 Thrusters…

2016 02 29

OBCF WoD 02.29.2016

By: Von Ralls 0

Great job on 16.1, team! Work hard this week and get ready to attack 16.2! Warm Up/Mobility Hip Ext/Hip Flexion on Box x 2 min/side (https://youtu.be/Rcauv7ePD_0?t=1m15s) 2 rounds of: KB Deadlifts (Upright Torso) x 10 KBS x 10 Single Arm KB Press x 10/side Squats x 10 Metcon AMRAP 12…

2016 02 28

OBCF WoD 02.25.2016

By: Von Ralls 0

Warm Up/Mobility Samson Strecth x 30 sec x 3/side Banded Frog Strecth x 2 min (https://youtu.be/KVFgGmEF7AE) 2 rounds of: Knee to Elbow Push Up x 10 (https://youtu.be/q1SbXYk3rJI) Pull Ups - STRICT x 5 Sit Ups x 10 Squats x 10 Open Announcement Metcon 15-10-5 Power Snatch 95/65 TTB Burpees

2016 02 24

The 2016 Open

By: Von Ralls 0

The 2016 CrossFit Games Open is now upon us. Tomorrow night they will announce the workout, and I can't wait! (**Announcement Watch Party at the Gym at 6:30/7-ish) I was just sitting and thinking about what all of the .1's have been, and wondering if I could figure out what…

2016 02 24

OBCF WoD 02.24.2016

By: Von Ralls 0

Warm Up/Mobility Squatting Quad Stretch x 2 min (https://youtu.be/O-0nz-LTKLs) 1 round of: KB Clean x 5/side KB Deadlifts (Upright Torso) x 10 KB High Pulls x 10 KB Lateral Lunge x 5/side( https://www.youtube.com/watch?v=YnuFWJOMPoY) KB Snatch x 5/side KBS x 10 Metcon 8min AMRAP 15 Air Squats 10 SDHP 75/55 5…

2016 02 23

OBCF WoD 02.23.2016

By: Von Ralls 0

Warm Up/Mobility Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) Wrist Flexion x 1 min/side (https://youtu.be/iLheJx3Gnsk?t=4m20s) 1 round of Barbell Complex: Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) Back Squat x 5 Front Squat x 5 Push Press x 5 Push Jerk x 5 Split Jerk x 5 OHS…

2016 02 22

OBCF WoD 02.22.2016 (Back off Week)

By: Von Ralls 0

Warm Up/Mobility Reverse Grip Hang from Pull Up Bar - accumulate 1 min Wrist Flexion x 1 min - Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) DU Practice x 2 min 2 rounds of: Knee to Elbow Push Up x 10 (https://youtu.be/q1SbXYk3rJI) Lunge w/ Twist x 10/side (https://youtu.be/BjV6EUV7Nd8) Ring…

2016 02 21

OBCF WoD 02.19.2016

By: Von Ralls 0

Warm Up/Mobility Squat Hold x 2 min Reverse Grip Hang from Pull Up Bar - accumulate 1 min 2 rounds of: Box Step Ups x 5/leg DU (SU) x 25 Walking Hamstring Stretch x 10/side (https://youtu.be/f8AosJPzKpg) Slow, Perfect Form Wall Balls x 10 Metcon "Open Test" 20min AMRAP 50 Wall…

2016 02 18

OBCF WoD 02.18.2016

By: Von Ralls 0

Warm Up/Mobility Bow & Arrow Shoulder Distraction x 2 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 2 rounds of: Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) CatCows x 10 (https://youtu.be/KHeBp9xrygU) Inch Worms w/ Push Ups x 5 Metcon "Macho Man" EMOM for As Long As Possible 3 Power…

2016 02 17

OBCF WoD 02.17.2016

By: Von Ralls 0

Warm Up/Mobility Shoulder Abduction x 2 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) 2 Rounds of Burgener Warm Up w/ Clean Grip: * Focus on keeping the bar close. Down & Finish x 3 reps Elbows High & Outside x 3 reps Muscle Clean x 3 reps Front Squat x 3 Metcon 5RFT 10 C2B…

2016 02 16

Month: February 2016

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