There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Thursday, April 16, 2015

Thursday 16, April 2015

Warm up:

Fish game - get 1000m

Stabilizer:

100 ab mat sit ups

Skill:

100 double unders

Strength:

Back squats
5-5-5
3-3-3+

Metcon:

"Griff"

2x
800m run forward
400m run backward

Wednesday 15, April 2015

Warm up:

Fish game on the rower

Stabilizer:

100 hollow rocks

Skill:

3 min AMRAP double unders

Strength:

Bench press
5-5-5
3-3-3+

Metcon:

"Karen"

150 wall balls for time 20/16lb

Tuesday, April 14, 2015

Tuesday 14, April 2015

Warm up:

200m easy jog
200m jog
200m sprint

Stabilizer:

Skill:

Double unders
6 min AMRAP

Strength:

Deadlifts
5-5-5 warm up
3-3-3+

Metcon:

"Cindy"

5 pull ups
10 push ups
15 air squats

10 minutes beginner
15 minutes intermediate
20 minutes RX

Monday, April 13, 2015

Monday 13, April 2015

Warm up:

400m run

Lane drills with coach

Stabilizer:

100 mountain climbers

Skill:

Double unders
5 min AMRAP

Strength:

Strict press
5-5-5 warm up
3-3-3+ @ 70/80/90%

Metcon:

Fight Gone Bad

Sunday 12, April 2015

Thank you to everyone who came out to the Hunter Creek Trail Hike today.

It was a blast, and cant wait for the next adventure!

Friday 10, April 2015

Warm up:

Friday funday

Stabilizer:

100 mountain climbers

Skill:

Rope climbs

Strength:

Power cleans
3-3-3-3-3

Squat cleans
2-2-2-1-1-1

Metcon:

6 min EMOM
3 hang cleans
5 chin ups
7 KB swimgs 24/16kg

Rest 2 minutes

6 min AMRAP
3 power cleans
6 push ups
9 air squats

Thursday 9, April 2015

Warm up:

you know it

Stabilizer:

150 bicycles

Skill:

Rope climb

Strength:

Bench press
5-5-5 warm up
5-5-5+

Metcon:
7x
1 min work
1 min rest

1 min of work you must complete
10 KB swings - HEAVY
5 KB cleans each side - medium to heavy
5 KB snatch each side - medium

***Every round not completed is a 10 burpee penalty

Wednesday 8, April 2015

Warm up:

Coaches choice

Stabilizer:

150 flutter kicks

Skill:

Rope climb

Strength:

Deadlifts
5-5-5 warm up
5-5-5+ 65/75/85%

Metcon:

Tabata
24 rounds of 20 seconds work, 10 seconds rest of
Thrusters 42.5/30kg
KB cleans 24/16kg - each side

Tuesday 7, April 2015

Warm up:

Coaches choice

Stabilizer:

100 v-twists

Skill:

Rope climbs

Strength:

Strict press
5-5-5 warm up
5-5-5+

Metcon:
6x 2 min AMRAP
20 KB swings 32/24kg
10 KB press 24/16kg - can be double KB's
30 second rest between rounds

Monday April 6, 2015

Warm up:

This week is first coach in choice of the warm up.

Stabilizer:

4x10 iso lever hold on the bar

Skill:

Rope climbs

Strength:

Week 1 Cycle 1 Phase 4

***ADD 2.5 kg to your upper body lifts from your LAST one rep max
***ADD 5 kg to your lower body lifts from your LAST one rep max

Back squats
5-5-5 warm up
5-5-5+ @ 65/75/85% of your 90% of your 1 rep max

Metcon:

400m run
20-18-16-14-12-10-8-6-4-2
KB swings
Goblet squats
KB OH sit ups

200m run after the set of 10
400m run to finish the workout

Monday, April 6, 2015

Sunday 5, April 2015

Happy EASTER!!!!!

If you were one of the few that came in today, we kicked some ass

7x
5 min rounds
AMRAP of
3 clusters 42.5/30kg
6 push ups
9 air squats
1 min rest

Friday 3, April 2015

Warm up:

6 mins
500m row then AMRAP
10 jump squats
10 wall balls

Stabilizer:

100 v-twist weighted

Skill:

You are using it today!

Strength:

Snatch
2-2-2-2-2-2

Metcon:

4x
25 KB swings
10 pistol squats each side
15 doubl unders
5 KB snatch each side
200m sprint

Thursday 2, April 2015

Warm up:

4 minutes
1 deadlift
1 hang clean
1 thruster

Stabilizer:

5 min max reps

Skill:

Pistol squats

Strength:

Front squats
7-7-5-5-3-3

Metcon:

21 front squats 80/60kg
21 burpees
21pull ups
15 thrusters 60/42.5kg
15 burpees
15 pull ups
9 back squats 80/60kg
9 burpees
9 pull ups

Wednesday, April 1, 2015

Wednesday 1, April 2015

Oh it is that day of practical jokes and pranks galore.

Tried thinking of something in here to do as a prank, but was scared whatever I wrote on the board you would walk in, see it, think, that lady is insane, and either walk out, or start the WOD. So, no jokes here, just a good workout hour for you.

Warm up:

7 mins on the clock
400m run
Then the remainder of your time
Box step ups - weighted
light weights, mid sized box for you

Stabilizer:

150 sit ups

Skill:

Pistol squats - try them with a band - ask a coach for this move (sweet idea Coach Markus)

Strength:

Sumo deadlift
7-7-7-7-7

Metcon:

16 minutes
Odd minutes - max rep ring push ups
Even minutes - 5 deadlifts
     Beginner: 60/40kg
     Intermediate: 80/60kg
     Advanced: 102.5/80kg

Tuesday, March 31, 2015

Tuesday 31, March 2015

Warm up:

5 minutes

Cindy
5 pull ups
10 push ups
15 air squats

Sabilizer:

3x15 GHD sit ups

Skill:

10 minutes pistol squats

Strength:

Strict press
1-1-1-1-1
Push press
3-3-3-3-3
Push jerk
5-5-5-5-5

Heavy but doable for the number of reps PER work set.

Metcon:

2 mile run
Pace is uncomfortable but doable

Monday 30, March 2015

Warm up:

4x
25 double unders
25 KB swings

Stabilizer:

100 elevated side plank pulses each side

Skill:

10 minutes  pistol squat

Strength:

Deload week OR accessory lifts week :-)

Over head squats
3-3-2-2-1-1

Metcon:

4x
21 pull ups
7 OHS 70/50kg

Friday 27, March 2015

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.5 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 45 lb.
Girls use 35 lb.

Thursday, March 26, 2015

Thursday 26, March 2015

Warm up:

5 min AMRAP
5 jump squats
5 lunges e/s
5 laterals e/s

Stabilizer:

100 evil wheels

Skill:

Hand stand push up progression

Strength:

Deadlift
5-5-5 warm up
5-3-1+

Metcon:

3x
400m run
4 squat cleans 80/60kg - this is meant to be heavy and need to reset every rep, if you blow through all 4 reps in 15 seconds, well YOU WENT TOOOOOO LIGHT and you sandbagged it. STRUGGLE PEOPLE - it is ok to STRUGGLE with a weight!

Wednesday, March 25, 2015

Wednesday 25, March 2015

Warm up:

1000m row
4x
10 push ups
10 burpees
10 up downs

Stabilizer:

5x max plank left and right side

Strength:

Strict press
5-5-5
5-3-1+

Metcon:

Annie on the run

50-40-30-20-10
Double unders
Sit ups

Immediately take off on a

1.5 mile run