Wod

CrossFit Central Downtown - CrossFit DowntownA): Metcon (Time)EMOM X 15 Alt Sets of - Sub Max Ring Pushups (-2) - 1 to 3 Rope Climb - 15 to 30 sec L - Sit or Hollow Hold(-2) is 2 less reps…

April 27, 2016

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CrossFit Central Downtown, CrossFit Central Burnet - MisFitsWeightliftingPower Snatch ComplexHang Power Snatch (above knee) Hang Power Snatch (below knee) TNG Power Snatch6x1 AHAPBench Press (5-5-5-5-5)Metcon (Time)3 Rounds For Time: 15 KB Bent Rows 53/35 15 KB Thrusters 53/35 15m HS…

Misfits

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingBack Squat (E90S x 5 x 4sets@55%,60%,65%,70%)ConditioningMetcon (AMRAP - Rounds and Reps)15min AMRAP 4 HSPU 8 PWR CL Rx+135/95 Rx95/65 16 alt lunges

Tuesday April 26th, 2016

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CrossFit Central Downtown - CrossFit Downtown3 Point Power Clean (Weight)EMOM X 10 Complete Unbroken 1 Hang Power Clean (Above the Knee) 1 Hang P. Clean (Below the Knee) 1 TnG Power CleanB) : Christine (Time)3 Rounds for time: 500m Row…

April 26th, 2016

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingFront Squat (E90S 5 Front Sqauts x 4 @55%,60%,65%,70%)ConditioningMetcon (Time)25 Burpees then 3rds: 10 pull ups 20 AKBS 24/16 200m run then 25 Burpees12 min cap

Monday April 25th, 2016

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CrossFit Central Downtown - CrossFit DowntownA): 10 Rep Front to Back (Weight)Every 3:30 X 3 Complete 4 Front Squats and 6 Back Squat @ 70% Front Squat 1 RMBe Smart if you choose to add weight this week. This is…

April 25th, 2016

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CrossFit Central Burnet - Flex ClassesGymnasticsPull-ups (Increase 1 EMOM X 12 MIN)IE: 1 1st min, 2 second, 3 3rds, 4 4th, ...ConditioningMetcon (Time)partner up Together 400m run 60 wall ball 20/14 (60total) 60 chest passes each (120total) 60 push ups…

Flex class

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CrossFit Central Downtown - CrossFit DowntownA) : Metcon (AMRAP - Reps)EMOM X 10 1,2 or 3 Muscle UpsB) : Metcon (Time)Partner WOD 10 Rounds (5 Each) for Time: I go / You go Run 100 M 10 Thrusters 75/55 10…

April 22nd 2016

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CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)MIKE'S B-DAY WOD 800M RUN 36 DU (2MINCAP) 36 PUSH UPS 36 PWR CLEANS 135/95 36 PULL UPS 800M RUN*20 min cap **no dropping bars!!

HAPPY BIRTHDAY MIKE ANDERSON!! #FOREVERYOUNG

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CrossFit Central Downtown, CrossFit Central Burnet, CrossFit Central Downtown, CrossFit Central Burnet - MisFitsWeightliftingBack Squat (10-10-8-8)1x10 @60% 1x10 @65% 1x8 @70% 1x8 @75%Front Squat (5-5-5-5)1x5 @60% 1x5 @65% 1x5 @70% 1x5 @75%MetconMetcon (Time)2 Teammates: 25min Cap - Run 200m (Relay)…

Misfits Hatch Cycle WK3 Day 2

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