WOD BLOG

CrossFit Central Downtown - CrossFit DowntownMetcon (AMRAP - Reps)20 Minute AMRAP 8 Toe to Bar 10 Dumbbell Clean and Jerk 50 | 35 14 | 12 Calorie RowMetcon (Time)Open Primer for Athletes taking on the open workout on Saturday. 5…

CF OPEN 18.1 or Optional WOD

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CrossFit Central Downtown - Women's OnlyGymnasty Triplet 1 Min per station 3 stations 5 rounds 10 Box Jumps 24 | 20 10 V - Ups 10 Dive Bomber Push UpsWarm-up (No Measure)10 Minutes Medicine Ball Work 2 Rounds Sit up…

Calm before the Storm (The Crossfit Open)

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CrossFit Central Downtown - CrossFit DowntownGymnasty Triplet 1 Min per station 3 stations 5 rounds 10 Box Jumps 24 | 20 10 V - Ups 10 Dive Bomber Push UpsWarm-up (No Measure)10 Minutes Medicine Ball Work 2 Rounds Sit up…

Calm before the Storm (The Crossfit Open)

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Left Hip Hamstrings Abs Warm up: C) 8 min amrap 2 DB Cleans 2 Burpee Box jump over handstand walk 4 4 Handstand walk 6 6... A) Snatch 3 EMOM…

The Open is Upon us

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CrossFit Central Downtown - CrossFit DowntownClean and Jerk Max (1x1 )14 MinutesMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP 10 Pull Ups 10 American Kettlbell Swings 24 | 16 10 Double Unders 10 Over Head squats 95 | 65Toe to…

Test 15 + AMRAP

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Left Hip Warm up: jump rope 8- box jump Abs Rower 100,200,300 for time A) Back Squat 5x2 B) 5 min amrap 20 DU 10 wall balls 2 muscle ups…

week 3

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CrossFit Central Downtown - CrossFit Downtown2k Row (Time)Max Effort HSPU (1x1)One set of unbroken hand stand push ups.Metcon (Time)3 Rounds 30 Wall Balls 20 | 14 30 Dumbbell Power Cleans 50 | 35 Suggested Time Cap 12 minutes

Test 13 & 14 + Metcon

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CrossFit Central Downtown - CrossFit Downtown800m Run (Time)Max Effort 800m RunMax Snatch Test (1x1)12 Minutes to establish 1 Rep maxMetcon (AMRAP - Reps)Interval AMRAP 20 minutes 300 Meter Row 15 Burpee to plate 10 pull ups REST 90 Seconds

Test 11 + 12 + Interval

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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 Min CapMax Effort Deadlift (1x1)14 Minutes 1 Set of 5 50% of max 1 Set of 3…

Test 9 & 10 Freaky Friday

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Left hip Warm Up: 5/5 Single leg dead 10 Floor Press 10 Med Ball SLams A) Deadlift 7x3 B) 21-15-9 Kb Snatch Burpees rest 3 min 12-9-7 Pull ups Front…

Building

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