Wod

CrossFit Central Burnet, CrossFit Central Downtown - MisFitsMetcon (Time)Partner WOD For Time: 400m Run 100 See-Saw Back Squats 135/95 75 See-Saw Burpees 50 See-Saw Pull-Ups 25 In-Unison Wall Balls 400m Run **Penalty for dropping bar: Stop Sign Run**

Thursday Night Throwdown

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CrossFit Central Burnet - CrossFit Burnet Rd A: Metcon (No Measure)EMOM X 10 1) 10 pull ups - strict, kip, or Butterfly 2) 6R/6L wt step ups 20"B : Metcon (Time)12-9-6 Clean 135/95 T2B10 min cap

Wed Dec 2rd, 2015

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CrossFit Central Downtown - CrossFit DowntownMetcon (Weight)EMOM X 15 Alt Between Set (5 each) AHAP with DB/KB A1) 5/5 Weighted Box Step ups A2) 10 Bent Over Rows A3) 30 Sec Perfect PushupsMetcon (Time)3 Rounds For Time Run 400 M…

Wednesday December 2nd, 2015

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CrossFit Central Downtown - MisFitsA.: Metcon (Weight)E90s x 6 1 Power Snatch + 1 Hang Snatch + 1 OHSB. : Metcon (Time)For Time: 400m Run 30 Burpee G2O (Plate) 5 Rope Climbs 40 Lunges w/ Plate (In Place) 10 Rope…

Misfits 12.2.15

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CrossFit Central Downtown - CrossFit DowntownMetcon (Weight)EMOM X 14 (7 Sets of Each) Alt Between Sets of: A1) 1 DeadLift, 1 Power Clean, 1 Hang Squat Clean (AHAP) A2) 3 - 5 Strict PullupsMetcon (AMRAP - Reps)AMRAP In 9 Min:…

Tuesday December 1st, 2015

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CrossFit Central Burnet - CrossFit Burnet Rd A: Metcon (No Measure)EMOM X 10 1) 3-5 HSPU - strict or Kipping *scale-HS hold, wall facing 30-40 sec 2) 5R/5L PistolB: Metcon (Time)400m run 60 swings 24/16 50 sit ups rest 2m…

Tuesday Dec 1st, 2015

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CrossFit Central Downtown - CrossFit DowntownBack Squat (3 X 5 reps @ 70% 1RM)Metcon (Time)Team WOD (3 Members) Complete for Time 45 Pullups 40 Front Squats @ 95/65 150 Lateral Bar Jumps 30 Push Press @ 95/65 15 Burpees each…

Monday November 30th

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CrossFit Central Downtown, CrossFit Central Burnet - MisFitsA: Deadlift (6-5-4-3-2-1-1-1-1)B1: Pull-ups (AMRAP (-3))B2: Handstand Push-ups (AMRAP (-3))C.: Metcon (Time)21-18-15-12-9-6-3 Thrusters 65/45 Underhand Bent Over Row 65/45

Misfits Deadlift Test 1

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CrossFit Central Burnet - CrossFit Burnet Rd A: Back Squat (6 X 3 )E90S *work up to a heavy set of 3B: Metcon (Time)ONE rd 100 DU (3 min cap) 50 Wall Ball 20/14 40 sit ups 30 Burpees 20…

Monday Nov 30th 2015

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CrossFit Central Downtown - CrossFit DowntownGYM CLOSED!! (11/26 - 11/29) HAPPY THANKSGIVING !!

Saturday, Nov. 28th

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