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!

Wednesday, March 26, 2014

Tuesday 25, March 2014

Skill:


Bar muscle ups


Strength:


Deadlifts


5-5-5+
65/75/85%


Stabilizer:


100 half sit ups


Metcon


***Always 10 KB swings
10 swings each round with a ladder of goblet squats
10-9-8-7-6-5-4-3-2-1--3-4-5-6-7-8-9-10 at 24/16kg

Monday 24, March 2014

Skill:


Bar muscle ups - all week


Week one for our new strength cycle


All numbers are based off 90% of your new 1 rep max


Strengh:


Bench press


5-5-5+
65-75-85%


Stabilizer:


100 bicycles


Metcon:


200m run
20 burpees
400m run
40 plyo push ups
600m run
60 burpees
800m run
80 plyo push ups

Friday 21, March 2014



Skill:


10 minute mobility


Strength:


Make up a lift missed or one you know you can PR on


Stabilizer:


100 sit ups


Metcon:


Workout 14.4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups



WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Thursday 20, March 2014

Skill:


10 minutes mobility


Strength:


Strict press


5-5-3-3-1-1-1


Metcon:


Fat Fran Yogs


21-15-9


Thrusters 42,5/30kg
Pull ups


*200m run after each round
**With a weight vest 25/15lb - worn the entire WOD

Wednesday 19, March 2014

Skill:


10 minutes mobility


Strength:


Deadlifts


5-5-3-3-1-1-1


Stabilizer:


100 v-twists 20/10kg


Metcon:


2x


20 of each of the following moves


Jumping squats 20/15kg
Kb swings 32/24kg
Burpees
OHS 42.5/30kg
GHD sit ups
Box jumps 24/20in
OH KB lunge 20/16kg

Tuesday 18, March 2014

Skill:


10 minutes mobility


Strength:


Bench press


5-5-3-3-1-1-1


Stabilizer:


100 four count flutter kicks


Metcon:


12 min EMOM


Odd minutes
30 double unders


Even minutes
3 squat cleans - adding one per round


70/50kg
60/40kg
50/30kg



Monday 17, March 2014

Skill:


10 minutes of mobility - all week


Strength:


This week is our new one rep max week - GET IT!!!


Squat


5-5-3-3-1-1-1


Stabilizer:


100 bicycles


Metcon:


B2B tabatta something WTF
Pull ups - "rest" 10 seconds is chin over bar
Push ups - "rest" 10 seconds is in down position
Squats - "rest" 10 seconds is in the bottom of your squat position
Sit ups - rest" 10 seconds is in a v-up position

Friday 14, March 2014

Skill:


Max effort strict chin ups - one set


Strength:


Power snatch


2-2-2-2-2
or
1-1-1-1-1-1-1


Stabilizer:


100 half sit ups


Metcon:


21-15-9


Power clean 70/50kg
C2B pull ups
HSPU
* as soon as done with the 9 round take off on a
800m run


or


14.3


Workout 14.3

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb.
deadlifts, 15 reps
15 box jumps, 24-inch
225-lb.
deadlifts, 20 reps
15 box jumps, 24-inch
275-lb.
deadlifts, 25 reps
15 box jumps, 24-inch
315-lb.
deadlifts, 30 reps
15 box jumps, 24-inch
365-lb.
deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb.
deadlifts, 15 reps
15 box jumps, 20-inch
155-lb.
deadlifts, 20 reps
15 box jumps, 20-inch
185-lb.
deadlifts, 25 reps
15 box jumps, 20-inch
205-lb.
deadlifts, 30 reps
15 box jumps, 20-inch
225-lb.
deadlifts, 35 reps
15 box jumps, 20-inch

Thursday 13, March 2013

Skill:


Max effort strict pull ups - one set


Strength:


Hang snatch


3-3-3-3-3


Stabilizer:


100 four count flutter kicks


Metcon:


100 double unders


then


Kettlebell Hellion


2-4-6-8-10-8-6-4-2
One arm kettlebell swings
One arm clean and press
One arm snatch
One arm front squat


then finish with another


100 double unders


* AHAP
**Each round is to each side - then increase to next round

Wednesday, March 12, 2014

Wednesday 12, March 2014

Skill:

10 mins to find your max effort box jump height - YES ladies this includes you!!!

Strength:

Snatch grip deadlifts
3-3-3-3-3

Stabilizer:

50 windshield wipers 50/30kg

Metcon:

10 min EMOM
5 burpees
100m sprint

Tuesday 11, March 2014

Skill:

GHD sit ups
3x10

Strength:

Power cleans
3-3-3-3-3
Get heavy on the last set - should be close to a squat clean, but not quite

Squat cleans
1-1-1-1-1
These are HEAVY

Stabilizer:

TRX spider man push ups 50

Metcon:

8 min AMRAP

8 rack lungesssss 60/40kg - 4 each leg
16 toes 2 bar

Rest 2 mins

10 min AMRAP

10 deads 60/40kg
10 shoulder to over head 60/40kg
10 box jumps 24/20inch

Monday 10, March 2014

This week would technically be our Deload week for our strength cycle, so instead we will work on our Oly lifts

Skill:

HSPU
3x 10

Strength:

Hang cleans
3-3-3-3-3

*Really work on opening your hips- full extension here - feel the bar make contact in the "pocket"

Stabilizer:

TRX mountain climbers 100

Metcon:

"Karen Swings"

150 wall balls for time 20/16lb
Top of every minute you will stop and do 5 KB swings 32/24kg

Thursday, March 6, 2014

Friday 7, March 2014

Skill:


3x
Rope climbs


Strength:


Snatch (skill work or lifts)


2-2-2-2-2 skill work
or
1-1-1-1-1-1-1 strength work


Stabilizer:


100 half sit-ups - say thanks to Coach Nic and McQuaid for these


Metcon:


Today we have two choices:


If you are NOT doing the open, then we will be doing


5x
10 OHS 42.5/30kg
5 Strict pull ups
10 ring push ups


If you are doing the open, then your workout is


Workout 14.2

For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern


You have until Monday at 5p.m. to post your scores on the Games site

Thursday 6, March 2014

Skill:


3x10
Strict chin ups - weighted if ready for it


Strength:


Deadlifts


5-3-1+
75/85/95%


Stabilizer:


3x
20 hollow rocks
20 v-ups
20 reverse toe touch


Metcon:


So by today I am pretty sure you hate me!!!!


4x
20 burpees
400m run

Wednesday 5, March 2014

Skill:

3x ME
Ring dips


Strength:


Bench press
5-3-1+
75/85/95%


Stabilizer:


3x
10KB wind mills each side
10 side v-ups each side


Metcon:


800m run
21 KB swings 24/20in
21 wall balls 20/16lbs
600m run
15 KB swings 28/24in
15 wall balls 20/16lbs
400m run
9 KB swings 32/28kg
9 wall balls 20/16lbs

Tuesday 4, March 2014

Skill:


3x10
Strict pull ups - weighted if you are ready for it


Strength:


Back squats


5-3-1+
75/85/95%


Stabilizer:


3x
20 hollow rocks
20 v-ups
20 reverse toe touch


Metcon:


800m run
21 thrusters 45/32.5kg
600m run
15 thrusters 50/37.5kg
400m run
9 thrusters 55/42.5kg



Monday 3, March 2014

Skill:


HSPU 3x ME


Strength:


Week 3 Wendler


Strict Press


5-3-1+
75/85/95%


Stabilizer:


3x
10 KB windmills on each side
10 side v-ups on each side


Metcon:


10x
6 KB snatch on each side 24/16kg
12 Weighted step ups 24/20inch at 35/25lb dumbbells each hand
6 KB upper cuts each side 24/16kg
12 KB swings 24/16kg