Olive Branch CrossFit

OBCF WoD 11.01.2016

Conditioning With a Running Clock at 0:00 A. 7 min to find 3RM Deadlift At the 7:00 mark B. 18min AMRAP 200m Run 40 Double Unders 10 KBS 53/35 At the 25:00 C. In a 5 minute Window 15 Squat Cleans 155/115 Then Max Cal Row in Remaining Time. Score…

2016 10 31

OBCF WoD HALLOWEEN 2016!1! Squat Day!

By: Von Ralls 0

Strength A. Back Squat With a Running Clock at 0:00 6 Reps at 77% at 2:00 1 Rep at 92% at 4:00 4 Reps at 82% at 6:00 1 Rep at 93% at 8:00 2 Reps at 87% at 10:00 1 Rep at 93+% Conditioning Halloween 20min AMRAP 10 ttb…

2016 10 30

OBCF WoD 10.26.2016

By: Von Ralls 0

Strength A. Back Squat 6-4-2-1-2-4-6 With Running Clock at 0:00 6 Reps at 77% at 1:30 4 Reps at 82% at 3:00 2 Reps at 87% at 4:30 1 Rep at 92% at 6:00 2 Reps at 87% at 7:30 4 Reps at 82% at 9:00 6 Reps at 77%…

2016 10 25

OBCF WoD 10.25.2016

By: Von Ralls 0

Conditioning In 5min 600m Run Max Rounds of Cindy Rest 5min In 5min 400m Run Max Rounds of Cindy Rest 5min In 5min 200m Run Max Rounds of Cindy **score is total rounds of Cindy completed. Only full rounds count.

2016 10 24

OBCF WoD 10.24.2016

By: Von Ralls 0

Strength/Skill Snatch and Clean and Jerk Progression A. 10min to find 1RM Squat Snatch Rest 10 Min B. 10min to find 1RM Squat Clean and Jerk Conditioning In 10min Row 2K Then AMRAP Squat Cleans @ 60% of your best Clean

2016 10 23

OBCF WoD 10.21.2016

By: Von Ralls 0

Conditioning For Time 1 Round of 600m Run 21 Hang Squat Cleans 60 Double Unders Straight in to 2 Rounds of 400m Run 15 Hang Squat Cleans 40 Double Unders Straight in to 3 Rounds of 200m Run 9 Hang Squat Cleans 20 Double Unders Rx - 115/85

2016 10 20

OBCF WoD 10.19.2016

By: Von Ralls 0

Strength/Skill Snatch and Clean and Jerk Progression With a Running Clock EMOM x 6 - 1 Squat Snatch @ 90% Rest 4 Min EMOM x 6 - 1 Squat Clean and Jerks @ 90% Conditioning In 5min Window 50 Wall Balls Then AMRAP 12 KBS 53/35 12 Burpees Rest 5…

2016 10 18

OBCF WoD 10.18.2016

By: Von Ralls 0

Strength/Skill Press-With a Running Clock on the Minute A. 5x3 Push Press Climb B. 4x2 Push Jerk Climb C. 3x1 Split Jerk Climb Start this progression at 60% of your best Jerk and climb throughout. Conditioning AMRAP 15 Climb the ladder 3-6-9-12-15-18..and so on Pull Ups Push Ups

2016 10 17

OBCF WoD 10.17.2016

By: Von Ralls 0

Strength/Skill A. Back Squat With a Running Clock at 0:00 6 Reps at 75% at 2:00 1 Rep at 90% at 4:00 4 Reps at 80% at 6:00 1 Rep at 92% at 8:00 2 Reps at 85% at 10:00 1 Rep at 92+% Conditioning For Time 500m Row Buy…

2016 10 16

OBCF WoD 10.14.2016

By: Von Ralls 0

Conditioning Teams of 2 AMRAP 25 Row 100 Calories 50 Thrusters 95/65 50 Burpee Over The Bar, Lateral 100 Double Unders **One Athlete Works at a Time

2016 10 13

Month: October 2016

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