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CrossFit Central Downtown - CrossFit Burnet Rd5 stations 15 Minutes 1 min per station 12 Box Jumps 24 | 20 Plank Hold full 60 seconds 2 Rope Climbs 10 R/L Dumbbell Floor Press 55 | 35 20 Russian Twist 25lbs…

Freaky Friday

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CrossFit Central Downtown - CrossFit Downtown5 Stations 1 Min per 15 min total (No Measure)12 Box Jumps 24 | 20 1 min Plank Hold 2 Rope Climbs 10 Dumbbell Floor Press R | L 10 ring dipsMetcon (Time)200 Sprint x…

Freaky Friday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Snatch Complex #6 (*build)Every 75 Sec X 7 1 Power Snatch 1 Snatch Balance 1 Hang SnatchConditioningB: Metcon (Time)5 OHS 95/65 10 in and outs (forward & back =1) 15 Russian swings 32/24…

Flex Friday

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA1: Handstand Push-ups (EMOM x 8 : odd 6-10 reps)*scale with HS hold , or to tri pod holdA2: D - Ball over shoulder (Even : 4-6 reps)W-60# M-80#ConditioningB: Metcon (Time)15min AMRAP 10 sit…

Throw Down Thursday

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CrossFit Central Downtown - CrossFit DowntownClean and Jerk Max14 MinutesMetcon (Time)For Time 100 Pull-ups {8 Min. Max time} 100 Kettlebell swings 24 | 16 100 Double-unders 100 Overhead squats 95 | 65 22 Minute Time Cap

Test 15 + Horrible 100s

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CrossFit Central Downtown - CrossFit Burnet RdClean & Jerk Max14 Minutes to single liftClean & Jerk Max14 minMetcon (Time)For Time 100 Pull-ups {8 Min. Max time} 100 Kettlebell swings 24 | 16 100 Double-unders 100 Overhead squats 95 | 65…

TEST 15 + Monster Mash

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Split Jerk (5 x 1 *build)*E90SConditioningB: Metcon (Time)15 wall ball 10 box jumps 5 pull ups 200m run x 5*15min cap

WorkIT Wednesday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Clean Complex #6 (*build)Ev 75 Sec X 7 1 Power Clean 1 Hip Clean 1 Hang Clean*no dropping bars from the top!ConditioningB: Metcon (Time)30 DU (60sec cap) 10 burpees 10 American swings 24/35…

Take Down Tuesday

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CrossFit Central Downtown - CrossFit Downtown2k Row (Time)Max Effort HSPUOne set of unbroken hand stand push ups.Metcon (Time)3 Rounds 30 Wall Balls 20 | 14 30 Dumbbell Power Cleans 50 | 35 Suggested Time Cap 12 minutes

TEST 13 & 14 + Couplet

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA1: Pull-ups (8-12 Pull ups EMOM: odd)*kip, butterfly, strict : coaches and your choice.A2: DB Bench Press (8-12 reps EMOM: Even )*use a bench or a heavy medball*Super set A1 & A2ConditioningB: Metcon (Time)400m…

MOFit MOnday

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