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CrossFit Central Downtown - CrossFit DowntownA: Push Press (3x5 )B: Metcon (Time)As Fast As Possible 45 Toes to Bar 45 Power Snatch 95/65 Scale or Increase weight as Needed

Thursday July 30th

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CrossFit Central Downtown - MisFitsA: Metcon (Time)4 RFT: 9 DL 185/135 6 Russian Swing 32/24 RX+ 3P/2P 3 C2B Pull up10 min capMetconB: Metcon (Time)For Time: 1 Mile Run10 min cap

7.29.15

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CrossFit Central Downtown - CrossFit DowntownA: Metcon (Time)Skill Review: Sumo Dead Lift High Pull 21 Thrusters 95/65 15 Sumo Dead Lift High Pulls 95/65 15 Thrusters 9 Sumo Dead Lift High Pulls 9 Thrusters 6 Sumo Dead Lift High Pulls…

Wednesday July 29th

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CrossFit Central Burnet - CrossFit Burnet Rd Games Event Four - Masters/TeensMetcon (Time)1000m Run 25 Ground to shoulder 95/65 25 Box Jump Over 20" 25 Chest to Bar pull ups 50 Wall ball shots 20/14 25 Chest to Bar pull…

Long Chipper

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CrossFit Central Downtown - CrossFit DowntownA: Metcon (Time)Run 400 Meters 50 Pull-ups Run 400 Meters 50 Push-ups Run 400 Meters 50 Sit-ups Run 400 Meters 50 Squats

Tuesday July 28th

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CrossFit Central Downtown - MisFitsA: Back Squat (6x3 Back Squat @75-80%)Should be a consistent weight from previous weeks. If you feel good, go up in weight, if you don't feel good....then don't. Be smart!B: Metcon (Time)28-21-15-9 Thruster 77/55 Wall Ball…

7.27.15

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CrossFit Central Downtown - CrossFit DowntownA: Thruster (3x5 )B: Metcon (No Measure)With a Continuously running Clock: Complete 1 Clean and Jerk every 30 seconds. minutes - 0:01-5:00 95/65#s minutes - 5:01-10:00 115/80# minutes - 10:01-15:00 135/95# Scale or Increase Weight…

Monday July 27th

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CrossFit Central Downtown - CrossFit DowntownWorkout To be Announced

Saturday July 25th

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CrossFit Central Downtown - CrossFit DowntownA: Metcon (Time)3 rounds for time: 30 In-Outs 15 Handstand Push-Ups 30 Renegade Rows 15 Push-ups Scale Movements as needed.

Friday July 24th

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CrossFit Central Downtown - MisFitsA: Metcon (Time)AMRAP 10: 40 Lunges (r+l=2) 20 Deficit Push up (45/25) -rest 2- AMRAP 8: 16 Alt DB Snatch 55/35 30 D.U -rest 2- AMRAP 6: 4 Shuttle Sprint (down&back=1) 10 Heavy Russian Swing (32/24)you…

7.23.15

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