Wod

CrossFit Central Burnet - CrossFit Burnet RdCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capScaled: 65/45, singles Masters 55+: 65/45 Masters Scaled 55+: 45/35, singles

Open 17.5

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Deadlift (AM crew: 8,6,6,4,3,3)*Build to a heavy set of 3 **12 min to complete all repsA: Front Squat (PM crew 10, 8,6,3,3 )*build to a heavy set of 3 **12 min to complete…

Thursday before the last open WOD

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CrossFit Central Downtown - CrossFit DowntownA) : Bench Press (3 X 8)A2) : Shoulder Mobility (No Measure)In Between Each Bench Set 3 Min of Pec, Lat, Trap and Scalene mobility. Stretch and/or Myo-Facial with Lacrosse ballB) : Fitty Don't Play!…

March 23rd, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Deadlift (8, 6, 6, 4, 3, 3)*build to a heavy set of 3 **complete all reps in 12minConditioningB: Metcon (Time)800m run buy in: then 2rds of 5 wall walks 10 in and outs…

WorkIT Wednesday

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CrossFit Central Downtown - CrossFit DowntownA1): Handstand Push-ups (5 Sets (6 to 12 Reps)A2) : Rope Climb (5 Sets (1 to 3 Reps))A3) : V - ups (5 Sets 10 to 15 Reps)lying on your back bring your hands and…

March 22nd, 2017

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Metcon (Time)40 pull ups 50 push ups*5min time capA: Metcon (AMRAP - Rounds)For those that trained Monday: 5min AMRAP 20 ring dips 10 box jumps 24/20ConditioningB: Metcon (Time)12min AMRAP 15 hang clean 115/75…

Tuesday

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CrossFit Central Downtown - CrossFit DowntownA) : Squat on A Mission (Set 1) (Weight)90 Sec Apart Complete 5 Squats (55% of 1 Rep Max) 4 Squats (+5) 3 Squats (+5) 2 Squats (+5) 1 Squat (+5)Week 3 of 4 Increase…

March 21st, 2017

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Each year our community sets out to collectively raise $20,000 for The Flatwater Foundation! This year we are hosting a charity dinner to help raise these funds. The charity dinner will include dinner, drinks, live entertainment, a silent auction, and a…

The Flatwater Foundation Charity Dinner

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CrossFit Central Downtown - CrossFit DowntownA) : 3 Point Snatch + OH Squat (7 Sets)Ev90 Sec X 7 1 High Hang Snatch 1 Low Hang Snatch 1 Snatch 1 OH SquatB) : Three's Company (AMRAP - Rounds and Reps)15 Min…

March 20th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Metcon (Time)40 pull ups 50 push ups5min capConditioningB: Metcon (Time)100 Sit ups 400m run 100 squats 400m run 100 DU*14min time cap

Fitness on a Monday

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