Olive Branch CrossFit

OBCF WoD 12.01.2016

Conditioning A. 7min To Est. 3RM Hang Squat Clean B. At the 8min Mark AMRAP 12 3 Power Cleans 115/80 6 Push Press 9 Front Squats At the 20min Mark rest for 3min C. At the 23min Mark 5min Max Reps Burpee Box Jump Overs 24/20

2016 11 30

OBCF WoD 11.29.2016

By: Von Ralls 0

Strength A. 5x2 Split Jerk Balance, climb….start empty bar and do not exceed 50% of 1RM Jerk. This is more about speed under the bar. B. 4x2 Tall Jerk, climb….start empty bar and do not exceed 50% of 1RM Jerk. This is more about speed under the bar. C. 3x2…

2016 11 29

OBCF WoD 11.28.2016

By: Von Ralls 0

Strength A. Back Squat With a Running Clock at 0:00 6 Reps at 81% at 2:00 1 Rep at 95% at 4:00 4 Reps at 86% at 6:00 1 Rep at 95% at 8:00 2 Reps at 91% at 10:00 1 Rep at 95+% Conditioning 20min AMRAP 50 Double Unders…

2016 11 27

OBCF WoD 11.23.2016

By: Von Ralls 0

Strength For Time 21 Thrusters 95/65 9 Burpee Box Jumps 24/20 15 Thrusters 15 Burpee Box Jumps 9 Thrusters 21 Burpee Box Jumps Midline 3 RNFT 10 Strict TTB 15 Hip Bridges w/ 2 sec hold each rep 20 GHD sit ups

2016 11 22

OBCF WoD 11.22.2016

By: Von Ralls 0

Strength A. Back Squat 6-4-2-1-2-4-6 With Running Clock at 0:00 6 Reps at 81% at 1:30 4 Reps at 86% at 3:00 2 Reps at 91% at 4:30 1 Rep at 95% at 6:00 2 Reps at 91% at 7:30 4 Reps at 86% at 9:00 6 Reps at 81%…

2016 11 21

OBCF WoD 11.21.2016

By: Von Ralls 0

Strength A. Behind the Neck Snatch Grip Push Press 5x2, Climb B. Snatch Balance 4x2, Climb C. Hang Squat Snatch 3x2, Climb Running Clock each set on the minute Conditioning 3 Rounds fo Time 21 Wall Balls 15 GHD Sit Ups 9 HSPU

2016 11 20

OBCF WoD 11.18.2016

By: Von Ralls 0

Strength A. Gymnastic Benchmarks 3 sets max reps unbroken C2B B. 50-40-30-20-10 For Time Unbroken Double Unders must complete round unbroken before moving to next round. Conditioning AMRAP 10 10 HPC 115/85 10 Lateral Barbell Burpees Retest from Nov. 20, 2016

2016 11 17

OBCF WoD 11.17.2016

By: Von Ralls 0

Strength A. Max Load OH Yoke Carry Make 3 attempts B. Max Load sled push Make 3 attempts C. Max Load Sled pull make 3 attempts ….down and back on the turf is 1 rep/attempt *Yoke can only be dropped to change directions ***make quick transition with sled…don’t sand bag…

2016 11 16

OBCF WoD 11.16.2016

By: Von Ralls 0

Conditioning AMRAP 5 10 Power Snatch 75/55 10 Burpees Rest 5 Min AMRAP 5 8 Power Snatch 95/65 8 Burpees Rest 5 Min AMRAP 5 6 Power Snatch 115/85 6 Burpees Midline 3RNFT 15 Good Mornings Empty Barbell 20 GHD sit ups 25 Back Ext 30sec L Sit hold

2016 11 15

OBCF WoD 11.15.2016

By: Von Ralls 0

Strength A. Strict Press 3x5 Climb B. Push Press 4x2 Climb C. Push Jerk 5x1 Climb w/ a running clock on the min Conditioning For Time: Unbroken Reps of 25-20-15-10-5 Wall Balls 20/14 10' Target 25 Unbroken Double Unders after each round of Wall Balls Wall ball rounds must be…

2016 11 14

Month: November 2016

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