COED Workout

East Side and West Side Burnet Rd and Downtown:  A. Tabata (20 secs of work 10 secs off) sit ups KB swings B. FOR TIME 30-20-10 DB Snatch r/l =2 box jumps T2B  

WOD 4/9/15

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East Side and West Side Burnet Rd and Downtown  A. 5x5 deadlift A1. 5x5 DB PP B. 21-15-9 Hang power clean 135/95 Wall Ball

WOD 4/8/15

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East Side and West Side Burnet Rd & Downtown:  EMOM x 12 A1. 3 Kip hips to rings A2. 3 strict pull ups - add weight if easy A3. 3 wall walks B. FOR TIME 100 DU (2 min cap)…

WOD 4/7/15

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East Side and West Side Burnet Rd and Downtown:  A. EMOM x 20 1. 30 DU 2. 3 Wall Walks 3. Heavy wt med ball 4. 10 burpee to plate B. 800m run for time  

WOD 4/6/15

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East and West Side Burnet Rd and Downtown:  A. 5x5 HSPU B. 1 Round for Time: 60 KB swings 30 KB snatch 15 pull ups 60 KB lunges B2. repeat with half the reps  

WOD 4/3/15

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East Side Burnet Rd and Downtown: CrossFit Central Total 12 minutes to find max press max push press max push jerk rest 3 minutes 10 minutes to find max power clean West Side Burnet Rd and Downtown:  12 minutes to…

WOD 4/2/15

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East Side Burnet Rd and Downtown:  CrossFit Central Total 12 minutes to find: max press max push press max push jerk rest 3 minutes 10 minutes to find max power clean West Side Burnet Rd and Downtown:  12 minutes to…

WOD 4/1/15

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East Side Burnet Rd and Downtown:  CrossFit Central Total 12 minutes to find max back squat 5 Minute AMRAP 5 pull ups 10 push ups 15 air squats West Side Burnet Rd and Downtown:  CrossFit Central Total 12 minutes to…

WOD 3/31/15

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East Side Burnet Rd and Downtown:  CrossFit Central Total back squat (12 mins to find max) rest two minutes 5 min AMRAP 5 pull ups 10 push ups 15 air squats West Side Burnet Rd and Downtown:  CrossFit Central Total…

WOD 3/30/15

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East Side and West Side Burnet Rd and Downtown:   TODAY WE WILL BE DOING THE LAST Open WOD in CLASS!!

3/27/15

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