WOD BLOG

CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Clean and Jerk ( EMOM x 10 : 1reps :start and Stay between 60-70%)*no dropping bars from topConditioningB: Metcon (AMRAP - Rounds and Reps)12min AMRAP: 10 OHS 95/65 15 Russian swings 32/24 30…

Take Down Tuesday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: DB Bench Press (8-12 reps )*use a bench or a heavy medball*E75S x 4 **superset with A2A2: Pull-ups (8-12reps :strict, kip, butterfly )*E75s - superset with A1ConditioningB: Metcon (Time)3rds for time: 400m run…

MoFit Monday

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CrossFit Central Downtown - CrossFit DowntownStrong (3x5)75 seconds per station Deadlift 65% 75% 85% (% based off of 90% of max) Bent Row 3/4 Body Weight 12 Glut Bridge (Sandbag Loaded Hip) *3 week strength cycle week 4 deloadMetcon (AMRAP…

Strong and Fit

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CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)you will need a BB & one DB FOR TIME: 50 FR BB Alt Lunges 400m run 50 SA DB Thruster (alt as need) 400m run 40 BB Push Press 400m run 40…

Super Saturday WOD

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Snatch Complex #6 (*build)Every 75 Sec X 7 1 Power Snatch 1 Snatch Balance 1 Hang SnatchConditioningB: Metcon (Time)5 OHS 95/65 10 in and outs (forward & back =1) 15 Russian swings 32/24…

Flex Friday

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CrossFit Central Downtown - CrossFit Downtown5 Stations 1 Min per 15 min total (No Measure)12 Box Jumps 24 | 20 1 min Plank Hold 2 Rope Climbs 10 Dumbbell Floor Press R | L 10 ring dipsMetcon (Time)200 Sprint x…

Freaky Friday

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CrossFit Central Downtown - CrossFit Burnet Rd5 stations 15 Minutes 1 min per station 12 Box Jumps 24 | 20 Plank Hold full 60 seconds 2 Rope Climbs 10 R/L Dumbbell Floor Press 55 | 35 20 Russian Twist 25lbs…

Freaky Friday

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA1: Handstand Push-ups (EMOM x 8 : odd 6-10 reps)*scale with HS hold , or to tri pod holdA2: D - Ball over shoulder (Even : 4-6 reps)W-60# M-80#ConditioningB: Metcon (Time)15min AMRAP 10 sit…

Throw Down Thursday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Split Jerk (5 x 1 *build)*E90SConditioningB: Metcon (Time)15 wall ball 10 box jumps 5 pull ups 200m run x 5*15min cap

WorkIT Wednesday

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CrossFit Central Downtown - CrossFit Burnet RdClean & Jerk Max14 Minutes to single liftClean & Jerk Max14 minMetcon (Time)For Time 100 Pull-ups {8 Min. Max time} 100 Kettlebell swings 24 | 16 100 Double-unders 100 Overhead squats 95 | 65…

TEST 15 + Monster Mash

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