WOD BLOG

CrossFit Central Burnet - CrossFit Burnet RdBarbell ConditioningA: Hang Clean (3reps every 2min for 7sets *Unbroken )*share bars **keep it light to medium wt and work on speed *NO DROPPING BAR FROM SHConditioningB: Metcon (AMRAP - Rounds and Reps)14min AMRAP…

Super Saturday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: Dips (4 x 5-8reps *add wt if possible)*build dip bar from sq racks for Rx **scale - dips off bench or box ***superset with A2A2: 1-Arm Overhead DB Carry (4 x 100Ft on…

Flex Friday

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CrossFit Central Downtown - CrossFit DowntownFront Squat (5x3 )2 x 65% 2 x 75% 1 x 85%Metcon (Time)Team of 2 (shared work as needed) 3 Rounds 120 Yard Sled Push 4 plates | 2 plates 400 Farmers carry 54 |…

Freaky Friday

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CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Left hip Left abs left adductor right flute Warm up: Med Ball Slams Box Jump overs A) Trap Bar 3x10 B) Military Press 3x10 C)Fran Prep 21s

Mike Tyson Left hook

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CrossFit Central Burnet, CrossFit Central Downtown - MisFitsMetcon (Time)MISFITS PARTNER THROWDOWNBuy-In: 1000m Row (split) 3 Rounds Each (You Go/I Go): - 10 Pull-Ups - 10 Push-Ups - 10 KBS Chipper (Share Reps): - 60 Barbell Front Squats (155/105) - 15…

MISFITS PARTNER THROWDOWN

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Split Jerk (2reps EMOM x 10min @65-70%)*from rack, share racks, move fast, stay focused *techniqueConditioningB: Metcon (AMRAP - Reps)2min on 1min off 10 burpees 10 power snatch 95/65 x4*score=total reps for all rds…

Throw Down Thursday

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CrossFit Central Downtown - CrossFit DowntownKB Floor Press + KB Bent Row (5 x 10 )10 reps on each arm.Metcon (AMRAP - Reps)14 Minute AMRAP 10 American Swings 54 | 35 10 Push Ups 10 Lunges R+L = 1 54…

Strength + Conditioning

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CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Abs Abs and more abs + hamstrings Warm up: Med Balls Box jumps Rope Pulls A) Power Snatch 7x3 B) Power Clean 7x3 C) If your fran is under 3 min Airdyne if…

Snow Day or Swoll Day I pick Power

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CrossFit Central Burnet, CrossFit Central Downtown - MisFitsWeightliftingMetcon (AMRAP - Rounds and Reps)AMRAP 6 x3AMRAP 6 - 12 Deadlifts 185/125 - 9 Bar Over Burpee AMRAP 6 - 12 OHS - 25 DU/50 SU AMRAP 6 - 12 V-Ups -…

MISFITS AMRAP 6s

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: Weighted Step-ups (3 x 8R/8L)*complete all R Leg step ups then do L. Take DB's (wt) if able to control the decent & use leg on box to pull body up - *try…

Work It Wednesday

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