Wod

CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)Partner WOD 100 Deadlift 185/135 100 KB swings 100 hang power clean 135/95 (use DL bar - adjust wt) 100 med ball sit ups 20/14 one athlete works while other athlete passes MB)…

Super Saturday

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CrossFit Central Downtown - CrossFit DowntownBench Press + Tire Flips (5x5)Body Weight BenchMetcon (Time)800 Meter Run 21 - 15 - 9 Hang Power Clean 95 | 65 Push Ups 400 Meter Run 15 - 12 - 9 Front Rack Lunge…

Freaky Friday

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Push-ups (100 push ups for time)*4min cap *record time in notesB: Sit-ups (100 sit ups for time)*4min cap *record time in notesConditioningC: Metcon (AMRAP - Rounds and Reps)12min AMRAP 200m run 15 Hang…

Flex Friday

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CrossFit Central Downtown - CrossFit DowntownHand Stand Walk Work Shop12 Minutes Skill DevelopmentMetcon (Time)5 Rounds 25 Double Unders 10 Dual Kettlbell Deadlift 2 Pood | 1.5 Pood 50 ft hand stand walk 10 Dual Front Rack Squats 2 pood |…

Spinners on the Bus

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA1: Pull-ups (3 X 12-14 )*strict **negative for 3-5 reps then banded strict for 5+ ***superset with A2 ****E75sA1: Bar Muscle-ups (3 x 3-5)*if you are successfull at 3-5 strict pull ups, Work the…

Throw Down Thursday

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CrossFit Central Downtown is moving! Exciting things are happening at CrossFit Central Downtown and we want to share some important news with you! CrossFit Central Downtown is upgrading to a new facility, just two miles from our current location! It…

CrossFit Central Downtown Announcement

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CrossFit Central Downtown - CrossFit DowntownSnatch (5x3 )65%Snatch Deadlift (5x3 )110% of Max LoadMetcon (Time)7 Rounds 7 High Hang Snatch 95 | 65 2 Rope Climb Rest 1 Minute in between rounds

Speed + Power + MetCon

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Shoulder Press (3 x 5 *build )*E2MB : Push Press (3 X 3 *build)*E2MConditioningC: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips*12min capCash OUTD: Cash Out #3 (Time)1) 3 x 15 BB curls…

Work It Wednesday

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CrossFit Central Downtown - CrossFit DowntownTri Set15 minutes 1 Minute per station 5 Bruce Lee (Candle Stick) Spider Man Crawl 50 FT 45 Second L-Sit (Boxes)Metcon (Time)MONSTER MASH Complete all reps in any order or patrician as necessary. Team of…

Gymnasty + Monster Mash

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Cluster (EMOM x 10 *build)Squat clean to thrusterConditioningB: Metcon (Time)Boo! 20 KB Goblet Squats 24/16kg 15 KB Snatch 24/16kg 10 AKB Swings 100m SA Farmer Carry x 4*Alternate KB snatch & farmer carry…

Happy Halloween

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