Wod

CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Pull-ups (*pulling: kipping, butterfly, ring muscle ups)*15min of pull practiceConditioningB: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups*15min cap

Super Saturday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: Bench Press (1x8, 1x6, 1x3, 1x1)A2: Weighted Pull-ups (4xME *strict, no kip)*13min to get all reps doneConditioningB: Metcon (Time)Partner WOD 100 wall ball 20/14 1500m row 75 Push Press 75/55 4 x 100m…

Fitness Friday!

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CrossFit Central Downtown - CrossFit DowntownA) : DT and Feelin Free (Time)For Time 400 M Run 1 Round of "DT" (155/105) 12 Deadlifts 9 HPC 6 Jerks 200M Sandbag Run (90/60) 54 KB Swings (2 Pood/ 1.5 Pood) 200 SB…

April 21st, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Deadlift (am: 1x8,1x6,1x4,1x3,1x2)*12min to complete all reps **NEXT WEEK WE MAXA: Front Squat (PM: 1 x 8, 1x6, 1x4, 1x3, 1x2)ConditioningB: Metcon (Time)800m run 100 alt Kb Front rack lunges 20/12 25 burpee…

Throw Down Thursday

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CrossFit Central Downtown - CrossFit DowntownA) : Rope Climb (5 Sets)Every 2 Min X Complete 2, 3 or 4 Accents or 50, 75 or 100Ft Endless RopeB) : Double-Unders (5 Sets)Every 90 Sec X 5 Complete 25 to 50 Double…

April 20th, 2017

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CrossFit Central Downtown - CrossFit DowntownA) : 2 Push Press + 3 Push Jerk Complex (5 Sets)Every 2 Min X 5 Sets 2 Push Press + 3 Push JerksB) : Flip the Switch (AMRAP - Reps)5 Rounds for Total Burpees…

April 19, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Deadlift (1X8,1X6,1X4,1X3, 1X 2 )*NEXT WEEK WE MAX **12min to complete all workConditioningB: Metcon (AMRAP - Rounds and Reps)3min AMRAP 10 BB snatch 75/55 10 burpee over bar R2M 3min AMRAP 8 Hang…

WorkIt Wednesday

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CrossFit Central Burnet, CrossFit Central Downtown - Advanced AthleteMetcon (Time)A) Back Squats 7 55% Kb Swings 20 1 minute Rest one minute x7 B) Incline Bench 7 65% Banded Row 20 1 minute 1 minute rest 7 rounds 3 rounds…

Phase 4 week 1

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (3 X 12 *start at 55%)*E2:30A: Bulgarian Split Squats (3 x 6R/6L *add DB's for wt)*if you trained MondayConditioningB: Metcon (Time)15 Hang Power Cleans 135/95 20 AKB Swings 24/16 30 push…

Tuesday April 18th, 2017

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CrossFit Central Downtown - CrossFit DowntownA): 3 Power Cleans + 2 FS (7 Sets )Every 2 Min X 7 3 Power Cleans + 2 Front SquatsB) : Do It For the Come Up (Time)For Time Row 250 M 15 Muscle…

April 18th, 2017

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