Thursday, November 26, 2015


No classes today!

I know I speak on behalf of all the trainers at Bronco CrossFit when I say that we are thankful to be a part of your lives and that we get to train and work out with some amazing people. Have a wonderful day with family!

Wednesday, November 25, 2015


1. Barbell Conditioning
4 Rounds for time of:
12 Deadlifts, 225/155
9 Hang Power Cleans, 225/155
6 Jerks, 225/155
Rest 3 minutes between rounds

2. Goat work – EMOTM x 20
Odd: 1-5 Reps of a movement you need to work on
Even: 1-5 Reps of another movement you need to work on

Part 1 is from November 18 Competitor’s Training WOD.

Tuesday, November 24, 2015

1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees

2. Gymnastics Conditioning
3×20-30 unbroken C2B Pull ups, minimal rest between sets.

3. Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

From November 17 Competitor’s Training WOD.

Monday, November 23, 2015

Have you been doing your scap hollow hold hangs? We will be adding in a Bow/Hollow Drill to our pull up progressions this week.

Also, let’s practice some double unders this week! Try for a single, single, single, double, single, single, single, double…

1. Conditioning
Power Clean (155/105)
Push Jerk (155/105)
BJ (24″/20″)

2. Snatch
Work up to a 1-rep heavy from the hang

3. Squat
2×10 Back Squats

From November 16 Competitor’s Training WOD.

Sunday, November 22, 2015

Do some mobility that you have learned these last 3 weeks. This is your day to rest and recover.

Saturday, November 21, 2015

8:00 a.m. Mobility with Eric

9:00 a.m. Team WOD

Friday, November 20, 2015

REMINDER: There are no 5:00 p.m. or 6:00 p.m. classes tonight.

1. Conditioning
ECC Qualifier WOD 5
30 RFT:
5 Wall Balls, 20/14
1 Clean, 225/155

2. Squat
Work up to a 1RM Box Back Squat with bands or chains – box should be just below parallel.

3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.

Thursday, November 19, 2015

1-10-1-20-1-30 reps Deadlifts

The idea here is to be able to do all sets unbroken, so choose your weights wisely! This is not going to be easy. Take a good 5 minutes rest between each set.

Try using the following percentages of your max:
10 reps – 75%
20 reps – 50%
30 reps – 20% (I’m not kidding here!)

Your 1-reps are likely to decrease in weight as well, so LEAVE THE EGO AT THE DOOR. Concentrate on form. ALWAYS.

Wednesday, November 18, 2015

1. Snatch
A. Work up to a heavy Snatch
B. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.

2. Squat
Work up to a heavy set of 3 Front Squats

3. Conditioning
5 RFT:
12 Hang Power Snatch, 95/65
15 C2B Pull ups

From November 11 Competitor’s Training WOD.

Tuesday, November 17, 2015

1. Conditioning
2,000 Row
200 Double unders
200m Walking Lunges

2. MidLine Conditioning

From November 10 Competitor’s Training WOD.