OBCF WoD 04.01.2017 – Free Workout Saturday!
FREE WORKOUT SATURDAY! Double Heavy Running Fran 1 Mile Run Then... 21-15-9 Thrusters (115/85) Chest to Bar pull Ups Then... 1 Mile Run Then... 21-15-9 Thrusters (115/85) Chest to Bar pull Ups
OBCF WoD – 03.31.2017
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
LHRL Podcast w/ Coaches Gus and Dustin
Check out the latest Lift Heavy Run Long Podcast with Coach Gus and Coach Dustin.
OBCF WoD – 03.30.2017
Conditioning 5 Rounds for Time 30 Cal Row 15 Dumbbell Box Step Ups 24/20 50/35 10 OHS 115/80 Midline Accumulate 1m Hanging L-Sit Then….Accumulate 1m Plank Then 3 Rounds NFT 20 GHD Sit Ups 15 Back Ext 10 TTB Rest 2 min between rounds
OBCF WoD – 03.29.2017
Strength/Skill Deadlift Week 12 A. Good Mornings 3x10-12reps B. Banded Pull Throughs 3x10-12 Conditioning "Unbroken" 3 Rounds For Time 25 Wall Balls 20/14 20 KBS 53/35 15 Push Ups 10 Pull Ups 5 HSPU All Reps must be done unbroken. If you miss a rep you must start that round…
OBCF WoD – 03.28.2017
Strength/Skill A. Snatch Primer - Complete 3 sets Hang Muscle Snatch + OHS + Hang Squat Snatch Start with empty BB….don't climb higher than 95/65 Focus on speed and position. B. EMOM x 8 - Snatch, % based on 1RM Set 1 - 3 Reps @ 55% Set 2 -…
The 2017 CrossFit Games Open
The 2017 CrossFit Games Open is just about wrapped up. We had a fantastic time, and our friends at Lift Heavy Run Long made some really awesome videos of the competition at our box. Check them out below:
OBCF WoD 03.27.2017
Strength/Skill A. 15min W2H 5 Rep Back Squat B. 3sets x 5 Box Squats at Moderate Weight Climb if you feels good and form can be maintained. If form begins to break down reduce load. This is for glute activation….wide stance with toes turned out. With bar on back rack…
OBCF WoD: 03.22.2017
Strength/Skill A. Strict Press EMOM x 10 - 2 Strict Press Climbing B. Static Hold 3 Attempts for max time - HS w/ Wall Support Rest Equal Time Conditioning For Time 100 Wall Ball Shots 20/14 both 10' EMOM complete 1 Man Maker….50/35
Making the most of your time at Olive Branch CrossFit.
Trust us. We understand busy schedules. In fact, many of the members we have here at Olive Branch CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of…