WOD BLOG

CrossFit Central Downtown - CrossFit DowntownStrict Pull Ups Minute 1 = 1 Pull up Minute 2 = 2 Pull ups Minute 3 = 3 Pull ups Min. 4 = 4 Pull ups Min. 5 = 5 Pull ups Min. 6…

Climb + Conditioning

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Deadlift (5 x 3 DeadLift E2M *build)ConditioningB: Metcon (Time)For time: 5 rep Bear Complex 135/95 400m Run X 3*12min capCash OUTC: Metcon (Time)50 Turtle Crunches 100 Russian Twist 20/14 R/L=1 25R/25L side plank…

Take Down Tuesday

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)Team of 2 Share Reps and Load 10 Curtis P's 45# | 35 10 C P's 65# | 55 10 C P's 85# | 75 10 C P's 115# | 95 10 C P's…

Curtius P’s

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Front Squat (5 X 3 E2M *build)ConditioningB: Metcon (Time)32- 26 - 20 - 14 - 8 Dead Lift 165/125 DU (1min cap ea rd)Cash OUTC: Metcon (Time)1) Accumulate 3min of L-sit hold

MoFit Monday

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CrossFit Central Downtown - CrossFit DowntownBack Squat 3/4 5 Reps 75 % 3 Reps 85% 1 Rep 95% Based off 90% of maxHand Stand Shoulder Taps (3x20)3x20 Every 60 seconds Wall support or free standing.Metcon (5 Rounds for reps)5 Rounds…

Strong + Skill Conditioning

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CrossFit Central Downtown - CrossFit DowntownMetcon (AMRAP - Rounds)Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge…

FREAKY Friday 17.2 OPEN WOD

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: Back Squat (1x8@55%, 1x6@60%, 1x4@65%, 1X3@75% )*E3M for A1&A2A2: D - Ball over shoulder (4 x 6 *perform 6reps AFAP after ur BSQ)W-60# M-80#ConditioningB: Metcon (Time)18 - 15 - 12- 9 - 6…

ThrowDown Thursday

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CrossFit Central Downtown - CrossFit Downtown5 Rep Max Thruster 10 minutes to establish 5 rep max thrusterMetcon (AMRAP - Reps)12 MIN AMRAP 2 Muscle Ups 4 Hand Stand Push ups 8 American KB Swings 2 POOD | 1.5 POOD

Thruster this mother out

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CrossFit Central Downtown - CrossFit DowntownSnatch Complex (3x3)Full Squat Snatch Mid Thigh 3 reps Above the Knee 3 reps Below the knee 3 reps Must complete moments with perfect form. Moderate light weight.2 Minutes per roundG -Skills 1 Minute per…

Speed + Skill + Condition

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Split Jerk (5 x 2 *build)ConditioningB: Metcon (Time)4rds For time 30 DU 15 T2B 5 deficit HSPU men 45#plate/women25#plate no ab matCash OUTC: Metcon (Time)100 Russian twist 20/14 50 Med ball sit ups…

Take Down Tuesday

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