OBCF WoD 10.02.2018
"Inside Out"For time: 800 meter run 21 Power Cleans (155/105) 400 meter wreck bag run (50/35) 21 Burpee Box Jump Overs (24/20) Midline Conditioning100 Calorie Assault Bike Every 2 minutes - (including 0:00) - 12 GHD Sit-ups.
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…
OBCF WoD 02.21.2017
Strength/Skill Deadlift Week 7 A. Deadlift 5x1 @ 85% B. Snatch High Pulls 5x2 @ 1RM Snatch or Higher Conditioning 10min AMRAP 10 Hang Squat Clean 115/85 5 Strict HSPU
OBCF WoD 02.20.2017
Strength/Skill A. Back Squat EMOM x 12 First - 5 Front Squats Second - 10 Back Squats Start at 60% of 1RM Front Squat, Climb or Across Conditioning 10min AMRAP 15 Wall Balls 10 Pull Ups
OBCF WoD 02.14.2017
Strength/Skill A. 10min to Est 3RM Bench Press B. 3sets of Max Reps of your most challenging set of HSPU Rest 2min between sets If you can do Strict perform strict. Scaled options..Kipping or Not Full depth or from a Box Conditioning 20min AMRAP 20 Cal Row 15 Wall Balls…
OBCF WoD 02.13.2014
Strength/Skill Deadlift Week 6 A. Deadlift 5x3 @ 80% B. Clean High Pulls 5x2 @ 1Rm Clean or higher. Conditioning 10min AMRAP 7 Reps G2OH 115/75 7 Lateral Barbell Burpees Retest from May 2nd, 2016
OBCF WoD 02.02.2017
Conditioning For Time 21/15/9 C2B Pull Ups Burpee to 6" Target 400m Row after each round Midline 3Rounds Not For Time 20 Glute Bridges (Feet Elevated) 20 Ghd Sit Ups 20 Back Ext.
OBCF WoD 01.31.2017
Strength/Skill EMOM x 12 1st 18/15 CAL ROW 2nd Max Reps Wall Balls in 40sec 20/14 10' Conditioning With a 10min Running Clock 15/12/9 Power Snatch 115/80 TTB …in remaining time AMRAP of Burpee Box Jumps 24/20
OBCF WoD 01.30.2017
Strength/Skill A. Pause Front Squats EMOM x 12 - 2 Pausing Front Squats Climbing Start at 60% of 1RM Front Squat w/ 3sec pause in the bottom. Conditioning AMRAP 12 70 Double Unders 50 BFB 30 Squat Cleans Thrusters 115/80 10 Muscle Ups
OBCF WoD 01.23.2017
Strength A. Deadlift 5x1 @ 80% **2min Rest between reps B. Power Clean Complex 6 sets of: (2 Single Power Cleans @ 80%) **10 sec pause between singles Conditioning For Time 15-12-9-12-15 KBS 70/53 Box Jumps 24/20 TTB