Olive Branch CrossFit

OBCF WoD 04.29.2016

"The superior man is modest in his speech, but exceeds in his actions." -Confucius Warm Up Hip Flexion/External Rotation x 1 min/side (https://youtu.be/JBHzXF-mVjY?t=1m52s) Squat Hold x 2 min 2 Rounds of: High Knee to OHD Lunge (https://www.youtube.com/watch?v=F6rG1xFJ5Sw) Inch Worms w/ Push Ups x 5 Sit Ups x 10 Squat to…

2016 04 28

OBCF WoD 04.28.2016

By: Von Ralls 0

"A smooth sea never made a skillful mariner." -Anonymous Warm Up Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 2 Rounds of Burgener Warm Up: * Focus on keeping the bar close. Down & Finish x 3 reps Elbows High & Outside x 3 reps Muscle Snatch x 3…

2016 04 27

OBCF WoD 04.27.2016

By: Von Ralls 0

"We are still masters of our fate. We are still captains of our souls." -Winston Churchill Warm Up Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) Hip Ext/Hip Flexion on Box x 1 min/side (https://youtu.be/Rcauv7ePD_0?t=1m15s) 2 sets of 3 reps of Jerk Progression: * Focus on Knees out on dip and…

2016 04 26

OBCF WoD 04.26.2016

By: Von Ralls 0

"Action may not always bring happiness; but there is no happiness without action." - Benjamin Disraeli Warm Up Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) 2 Rounds of: Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) Alternating…

2016 04 25

OBCF WoD 04.25.2016

By: Von Ralls 0

[caption id="attachment_2185" align="alignnone" width="300"] We had a great time playing basketball at the Pinckley's this weekend!![/caption] "The longer you wait for the future the shorter it will be." - Loesje Warm Up Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) 2 Rounds of: Alternating Lateral Lunge w/ OHD Reach (https://youtu.be/zcQ3F37e4eo) Ring Rows…

2016 04 24

OBCF WoD 04.22.2016

By: Von Ralls 0

"Happiness consists in activity: such is the constitution of our nature; it is a running stream, and not a stagnant pool." -John M. Good Warm Up Hip Flexion/External Rotation on the wall x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) 2 Rounds of: Burpee Box Jumps x 5 CatCows x 10 (https://youtu.be/KHeBp9xrygU) Dead…

2016 04 21

OBCF WoD 04.21.2016

By: Von Ralls 0

"Even if you are on the right track, you'll get run over if you just sit there." -Will Rogers Warm Up Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) Thacker 3-2-1 Pause (Floor, Knees, Hips): Clean Pull x 3 Clean High Pull x 3 Muscle Clean x 3 Power Clean x…

2016 04 20

OBCF WoD 04.20.2016

By: Von Ralls 0

"Habit is habit, and not to be flung out of the window by any man, but coaxed downstairs a step at a time." -Mark Twain Warm Up Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) Lying Banded Hip Flexion x 1 min/side (https://youtu.be/swytqZLmdao?t=2m14s) 2 Rounds of: Goodmornings w/ PVC x…

2016 04 19

OBCF WoD 04.19.2016

By: Von Ralls 0

"Every artist was first an amateur." -Ralph Waldo Emerson Warm Up DU Practice x 2 min Reverse Grip Hang from Pull Up Bar - accumulate 1 min 2 Rounds of Burgener Warm Up: * Focus on keeping the bar close. Down & Finish x 3 reps Elbows High & Outside…

2016 04 18

OBCF WoD 04.18.2016

By: Von Ralls 0

"Don't wait for extraordinary opportunities. Seize common occasions and make them great." -Orison Swett Marden Warm Up Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) 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…

2016 04 17

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Month: April 2016

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