Wod

CrossFit Central Downtown - CrossFit DowntownA) : Metcon (No Measure)EMOM X 15 Alt Sets of 6 - 8 Ring Push Ups 10 DB Snatch 12 - 15 V UpsB) : Metcon (Time)Partner WOD 5 Rounds for Time Row 350 M…

July 20, 2016

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CrossFit Central Downtown, CrossFit Central Burnet - Advanced AthleteMetcon (Time)3 Rounds 1 min rest b/t exercises and rounds 10 sec Airdyne Sprint @90% 15 sec BB Squat Jumps Just the bar 20 sec Row Sprint @90% 10 sec Light Prowler…

Forging Resilience week 7

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CrossFit Central Downtown - CrossFit DowntownA) : 3 Push Press + 2 Push Jerk Complex (5 X 1 )Every 90 SecB) : The I 35 Solute (Time)For TIme 35 Double Unders 35 Chest to Bar Pullups 35 Double Unders 35…

July 19th, 2016

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CrossFit Central Burnet - CrossFit Burnet RdA: Metcon (Time)15-12-9-6-3 Wall Balls 20/14 HR Push Ups R2M 15-12-9-6-3 Box Jumps 24/20 American Swings 24/16 *Total time minus 2 min rest = scoreIf big group, start half at the first one and…

Tank Top Tuesday

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CrossFit Central Downtown - CrossFit DowntownA) : 3 X 2 Rep OH Squat (Weight)3 X 2 OH SquatsC) : 3 X 3 Front Squats (Weight)3 X 3 Front SquatsB) : 3 X 4 Back Squats (Weight)3 X 4 Back SquatsD)…

July 18th 2016

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CrossFit Central Burnet - CrossFit Burnet RdA: Shoulder Press (5@65%, 5@75%, 5+@85% E3M)B: Metcon (Time)4 Rounds 2 KB Windmills 24/16 4 Front Rack Squats 6 Snatches *Hit both R/L side 8 Burpee Pull Ups

MoFit Monday

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CrossFit Central Downtown - Advanced AthleteWarm-up (No Measure)Core 1 Sagittal Heavy MB Slams 3x6 Core 2 Rotation BB Hang Snatch Rotations 3x5/ea way (Stick the OH position w/ great posture. Hips Rotate. Core 3 Iso Dragonfly 3x4 (6 sec ecc)Tiger…

Forging Resilience week 7

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CrossFit Central Burnet - CrossFit Burnet RdA: Clean Segment Pull (3 (1+1) x 4 sets)(1", knee, hip, finish) + clean pullB: Metcon (Time)30 Wall Balls 30/20 400m Wall Ball Carry 30 KB Swings 32/24 200m Farmer Carry 30 Box Jumps…

saturday

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CrossFit Central Burnet - CrossFit Burnet RdMetconGymnasticsA1: Ring Rows (4-6 reps x4 )A2: DB Floor Press (8-10 X 4 )AHAP (as heavy as possible)MetconB: Metcon (Time)800m run 40 DU (90sec cap) 20 Push ups 400m run 40 alt lunges 20…

Fit Friday

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CrossFit Central Downtown - CrossFit DowntownA1) : Bench Press (4 X 5)Set 1 - 70% of 1RM Set 2 - 80% of 1RM Set 3 - 90% of 1RM Set 4 - 90% or more of 1 RMA2) : Bent…

July 15th, 2016

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