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4.9
30 Reviews
Tell people what you think
Greg Chavez
· June 5, 2014
They have the best coaches in town, know all the best dance moves & play all the best music...
Julie Durant Garvin Williamson
· April 2, 2014
Hope to be there at 5:30 a.m. with my son and his friend from Collins high school football team
Jennifer Stephens
· November 24, 2013
Awesome place to get in shape and meet others trying to do the same.
David Greco
September 11, 2013
Great place
Posts

Check out www.bourbonbarrelcrossfit.com or Bourbon Barrel Crossfit on facebook for the daily workout as we work to transition all WODs to one place. You can also find all updated classes and information there as well.

10 Minute “Squat” Warm Up (repeat all parts for 9 minutes, then burpees for the last minute) (8/8/8) 3 Way Jumping Jacks (8/8) Lunge with twist PVC (8/8) Leg Swings F/B, S/S (8) Good Mornings PVC (8) Pass throughs PVC (8) OH Squat/Snatch Balance PVC (8/8) Lateral Lunge – heels Minute 9 = 1 minute Bu…
bourbonbarrelcrossfit.com

Workout for Tuesday 11-22-14:

5-5-5-5 Sumo Deadlifts

Then 2 Rounds for Time:...
20 Kettlebell Figure 8 (53/35)
20 Burpee Over Box Jumps (24/20)
20 Kettlebell Turnarounds (53/35)
100 Double Unders (250 Singles)
20 (each leg) Single Leg Kettlebell Deadlift (53/35)
20 GHD Situp or 50 Abmat Situp

Times on the board.

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Posts

Workout for Monday 11-21-14:

5 Minute Slow Row

12-12-12-12 Banded Back Squats (w/empty barbell)...
15-15-15-15 (each arm) Teres Minor Band Row with light band

4 Round For Time:
20 Side Lunges (hip should drop below knee)
10 Handstand Pushups
10 Half Roll Burpees (down forward, roll to back, jump up)
10 Pullups

Times on the board.

Side Lunge Demo: https://www.youtube.com/watch?v=FUX6Pz8vV0s

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Workout for Friday 11-21-14:

5-5-5-5-5 Back Squats
10-10-10-10 Banded Good Mornings

...

8 Round Burpee Tabata

Rest 4 minutes

8 Round Situp Tabata

Rest 4 Minutes

8 Round Wallball Tabata

Reps for each Tabata on the board.

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Workout for Thursday 11-20-14:

2-2-2-2-2 Jerks @ 80% of 1RM

Then 5 Rounds for time:...
4 Laps (down and back is 1), Back of Gym
10 Overhead Lunges (95/55)
10 GHD Situps
10 Single Leg Kettlebell Deadlift (Each Leg) (53/35)

Times on the board.

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Workout for Wednesday 11-19-14:

12-12-12 Romanian Deadlifts
Max Strict Pullups (use the lightest band that allows you to get at least 2 Reps)

...

Then a 15 Minute AMRAP of:
10 Box Jumps (24/20)
5 Knees to Elbows
10 Jumping Lunge
5 Handstand Pushups

Rounds and Reps on the board.

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Workout for Monday 11/17/14

1-1-1-1 1 Squat clean and 2 Jerks 75% 1RM

For Time:...
100 Pendley Row (95/55)
100 Kettlebell Swings (53/35)
100 Overhead lunges with plate (45/25)
100 Abmat situps

May break up as you need to until all 400 are completed in any order.

Times on board

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Workout for Saturday 11-14-14:

15 minutes of Mobility

Then a 30 Minute Team (of 3) AMRAP:...
Teammate 1: Rows 500 Meters
Teammate 2: Does 15 Burpees then Rests
Teammate 3: Works towards the AMRAP which consist of:

15 Box Jumps {or step ups} (24/20)
15 Wallballs (20/14)
15 GHD Situps or Toes to Bar
1 Lap Farmers Carry (53s/35s)

Teammates switch upon completion of row. Score is Rounds and Reps on the AMRAP. For 2 Person team multiply score by 1.5 if you are by yourself start clock at 2 minutes on the completion of the row rest for remainder of 2 minutes after completion of burpees, score times 3.

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Workout for Friday 11-14-14:

8 Rounds Inverse Tabata (10 Second Interval, 20 Seconds of Rest) For Each:
Shoulder Press (155/65) (open each round with C&J)
Rest 2 Minutes...
Front Squat (245/125) (open each round with Squat Clean)
Rest 2 Minutes
Deadlift (365/175)

Rest 5 Minutes Then:

3 Rounds For Time:
20 Pullups
15 Ring Dips
10 Kettlebell Overhead Lunges (5 each side)

Reps for Inverse Tabatas, Time for RFT on the board.

Overhead lung Demo: https://www.youtube.com/watch?v=zMoWVM8WbiY

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http://www.johnnyfit.com JohnnyFit demonstrates the kettlebell overhead lunge. For a full description go to http://www.johnnyfit.com/kettlebells/kettlebell-m...
youtube.com

Workout for Thursday 11-13-14

10 minutes of mobility

4 30 second plank holds on each side while writing on a board (Plank holding up on left side for 30 seconds while writing with right hand, alternating every 30 seconds for 4 rounds)

...

5 Minute AMRAP
1 Clean and Jerk (115-65) and 1 V sit up
2 Clean and Jerk and 2 V sit ups
3 Clean and Jerks and 3 V Sit ups
Continue for 5 minutes- write down total reps on board

Death by:
2 Renegade Rows/20 Meter Sprint
*Each round increase by 2 Renegade rows and 20 Meters- Continue until you are unable to complete the round within the 2 minutes.

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Workout for Wednesday 11-12-14:

1-1-1-1-1-1 Hang Power Snatch From: High Hang, Above Knee, Below Knee=1

Then for Time, Arnie:...
21 Turkish get-ups w/ KB in Right Arm
50 KB Swings
21 Overhead Squats with KB in Left Arm
50 KB Swings
21 Overhead Squats with KB in Right Arm
50 KB Swings
21 Turkish get-ups w/ KB in Left Arm

Times on the board. This is a hero WOD with an Rx weight of 2 pood (~70lbs), but pick the right weight for you.

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Really quality stretch/warmup routine video if you have shoulder issues like I do (this one is serious, sorry no BodyFlex or Prancercise video this time).

https://www.youtube.com/watch?v=f5aqD56iyB8

This 10 min series of slow, easy movements is designed to increase, maintain or regain functionality and range of motion to the shoulders. Enjoy!
youtube.com

Workout for Tuesday 11-11-14:

8-8-8-8 (Each Arm) Single Arm Single Leg Dumbbell Shoulder Press (stand on one leg point the other in from of you, use the arm opposite the leg you're standing on to perform the presses)

12-12-12-12 Single Arm Ring Row

...

Then a 10 Minute EMOM of:
3 Deadlifts (185/105)
7 Back Burpees

Then Death by Row:
Start at 100 meters, add 10 Meters every minute until you are no longer able to complete the row in the minute. (If you typically row at greater than a 2:15/500m pace start at 50 meters)

Successful rounds for each exercise on the board.

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Workout for Monday 11-10-14:

3-3-3-3 Snatch Balance

Then a 20 Minute AMRAP of:...
5 Power Snatch (115/75)
7 Overhead Squats (115/75)
9 Toes to Bar
11 Hip Thrusters from floor (115/75)
13 Wallballs (20/14)

Rounds and Reps on the board.

https://www.youtube.com/watch?v=HxKQtUefkr8

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Workout for Saturday 11-8-14:

12-12-12-12 Band Face Pulls (attach band to pullup bar, pull towards face, keep your traps relaxed, retract scapula during pull)

8-8-8-8 Banded Broad Jumps

...

Then 10 Rounds for Time:
2 Inverted Burpees
2 Hand Latter Patters (trainers choice)
Forward Roll
Power Clean into 5 Push Press (135/75)
Row 150 Meters

Times on the board.

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Workout for Friday 11-7-14:

Christy's Birthday WOD!!!

45 Sumo Deadlifts (135/85)...
11 Handstands Pushups
7 Squat Snatches (135/55)
69 Double Unders (200 Singles)
45 Knees to Elbows
11 Handstand Pushups
7 Squat Snatches
69 Burpees

Times on the board.

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