WOD BLOG

CrossFit Central Burnet, CrossFit Central Downtown - Advanced AthleteMetcon (Time)Dynamic Warm up: A1) 5 Trap Bar Dead 45 sec A2) 5 Bench Press B) 2 rounds sled sprint 15 banded row 15 Goblet Suat 15 pull up 15 push press

Beast Mode

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CrossFit Central Downtown - CrossFit DowntownA) : Tri - Deuce - Deuce Bench PressEvery 3 Min Complete X 3 3 Bench Press 2 Narrow Grip Bench 2 Wide Grip BenchB) : Tri - Deuce - Deuce Pullups (Weight)Every 2 min…

March 30th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Deadlift (2 x 8, 1 x 6, 2 x 2 )A: Front Squat ( PM Crew: 2 x 8, 1 x 6, 2 x 2)*12min to complete all repsConditioningB: Metcon (Time)Partner WOD: 50…

Thursday March 30th

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CrossFit Central Downtown - CrossFit DowntownA1) : Chest-To-Bar Pull-ups (5 X (5 to 10 Reps) )A2) : Handstand Walk (5 Sets (25 to 50 Ft))A 3) : Weighted Split Squat Lunges5 x 6R/6L AHAPB) : Row Baby, Baby.. B..Ba..Baby, Baby.…

March 29th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Deadlift (2 x 8, 1 X 6, 2 x 2)*12min to complete all repsConditioningB: Metcon (Time)50 Hang Pwr Cleans 135/95 50 HSPU *scale= seated floor strict DB press*Partition any way between movements **12min…

Wednesday Work March 29th

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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 4 of 4. Check…

March 28th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Metcon (Time)50 pull ups 50 push ups for time*5min time capA: Metcon (Time)For those that trained Monday: 5min AMRAP 20 ring dips 5 D - ball over shoulderConditioningB: Metcon (Time)21-15-9 Power Snatch 95/65…

Tuesday March 28th

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CrossFit Central Downtown - CrossFit DowntownA) : 3 Point Clean + Front Squat (7 Sets)EV90 Sec X 7 1 High Hang Clean 1 Low Hang Clean 1 Clean 1 Front SquatB) : BTR (AMRAP - Rounds and Reps)AMRAP in 15…

March 27th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Metcon (Time)50 push ups 50 pull ups for time*5min time capConditioningB: Metcon (Time)100 walking lunges 200m run 30 BB push press 75/55 200m run 30 BB PJ 75/55 200m run 50 Back Squats…

Monday Madness

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CrossFit Central Burnet - CrossFit Burnet RdConditioningA: Snatch (1 full sq snatch EMOM X 12 )*buildB: Metcon (Time)3rds for time: 10 OHS 95/65 10 burpee over bar 400m run

Super Saturday

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