WOD BLOG

CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: 100 Sit ups (Time)100 sit ups for time*4min capConditioningB: Metcon (Time)EMOM X 10 3 Hang Cleans 155/105 then 400m run*12min capCash OUTC: Cash Out #6 (Time)1) 3 x 30 v - ups (alternate…

Flex Friday

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CrossFit Central Downtown - CrossFit DowntownMAX effort Burpees (AMRAP - Reps)One unbroken set of burpees. Body must move continues for reps to count.5 minute CapMax Effort Deadlift 14 Minutes 1 Set of 5 50% of max 1 Set of 3…

Test 9 + 10 Freaky Friday (8/11/17)

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA1: Bar Muscle-ups (4 x Max set *E75s)*No bar MU, kipping pull up, butterfly pull up, or banded strict pull up 10-15 repsA2: Back Rack Lunge (4 x 16 reps - alternate and step…

Throw Down Thurday

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CrossFit Central Downtown - CrossFit Downtown1-Mile Run (Time)Max Effort 1-Mile RunOver Head Squat Max 14 Minutes 1 Set of 5 50% of max 1 Set of 3 70% of max 3 Sets of 1 85% 95% 100% 2 Sets for…

Test 7 & 8 + AMRAP (8/10/17)

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Shoulder Press (1x5,2x3,1x2,1x1 *build)*E90sB: Push Press (2x3, 1x2, 1x1)*E90sConditioningB: Metcon (AMRAP - Rounds and Reps)12min AMRAP 10 T2B 20 ALT Snatch 55/35 30 Russian Twist 20/14 (R/L=2)Cash OUTC: Cash Out #8 (Time)1) 15…

Work It Wednesday

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CrossFit Central Downtown - CrossFit DowntownStrict Pull Up Max Reps 1 Attempt As many reps as possibleKipping Pull Up Max Reps 1 Attempt as many reps as possible.Metcon (Time)3 Rounds 200 Meter Run 10 Hang Power Clean 135 | 95…

Test 5 & 6 + Metcon

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Cluster (8 x 1 *build *EMOM)Squat clean to thrusterConditioningB: Metcon (Time)10 Hang Power Clean 135/95 5 Push Jerks 3 Burpees 8 HPWRCL 4 Push Jerks 3 Burpees 6 Hang Power Clean 3 Push…

Take Down Tuesday

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CrossFit Central Downtown - CrossFit DowntownStrict Shoulder Press Max1 Set of 5 50% 1 Set of 3 75% 3 Sets of 1 90% 95% 100% 2 Sets of 1 100% +Push Press Max 3 sets of 1 90% 95% 100%…

Test 3 + 4 Couplet (8/8/17)

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (2x5, 2x3 @32x1 *tempo)*Start at 65% *E2MConditioningB: Metcon (Time)3rds 21 Pull ups 400m run 15 push ups 400m run 9 HSPU *scale- seated DB press AHAP 400m run then 100DU (no…

MoFit Monday

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CrossFit Central Downtown - CrossFit DowntownBack Squat Max14 Minutes 1 Set of 5 50% of max 1 Set of 3 70% of max 3 Sets of 1 85% 95% 100% 2 Sets for 100%+ 2 minutes per roundMetcon (AMRAP -…

Test 1 & 2 + Couplet (8/7/17)

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