WOD BLOG

CrossFit Central Downtown, CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)800m run 50 sit ups R60S 800m run 50 DB push press 35/20 R60S 800m run 25 DU 25 Box jumps 24/20*20 min cap

Super SATURDAY

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CrossFit Central Downtown - CrossFit DowntownA): Rowing Turtle (Distance)Partner WOD 7 Min AMRAP Partner 1 Starts on the Rower Partner 2 Holds Handstand (or Inverted Plank)Rower can only Row if Partner is in HS. Partners Switch at any time: Rest…

February 17th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: DB Bench Press (3 x 3 * build)A2: Ring Dips (3 x 8)ConditioningB: Metcon (Time)in no particular order: 2 x 20 cal on AD 2 x 500m row 2 x 400m run 2…

Friday Fitness

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CrossFit Central Downtown - CrossFit DowntownA) : Tri - Deuce - Deuce Bench PressEvery 3 Min Complete X 5 3 Bench Press 2 Narrow Grip Bench 2 Wide Grip BenchB) : Tri - Deuce - Deuce Pullups (Weight)Every 2 min…

February 16th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (4 x 8 *E2M start at 65%)**PM crewConditioningA: Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats**AM crew - those that did not do Angie ***20 min time…

Thirsty Thursday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: Push Press (3 x 15 *start at 60% *build)*from the ground - *thats right no rackA2: Double-Unders (3 x 60)*Go from A1 to A2 E 90 SecConditioningB: Metcon (Time)100 alt lunges w/ KB…

Wednesday Feb 15th

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CrossFit Central Downtown - CrossFit DowntownA1) : Handstand Push-ups (5 X Max Reps in 15 Sec)A2) : Hollow Body to Superman Rolls (5 X 3-5 Reps)Alternating From Hollow Body Position To Superman (3 to 5 each side)A3) : Ring Rows…

February 15th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Clean and Jerk (6 x 2 E90s *build to 70% start and stay )ConditioningB: Metcon (Time)30 wall ball 20/14 30 alt DB snatch 55/35 30 box jumps 24/20" 30 AKBs 24/16 30 DU…

Gratitude Tuesday 14th

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CrossFit Central Downtown - CrossFit DowntownA) : Back Squat (2 Sets of 14)B) : A Lovely Day (AMRAP - Rounds and Reps)20:17 Min AMRAP Partner WOD 2 Legless Rope Climbs (Or 60 Ft Endless Rope - Heavy) 14 Weighted Box…

Valentine’s 2017

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CrossFit Central Downtown - CrossFit DowntownA): Clean and Jerk (7 X 2 )Ev 90 Sec X 7B) : Gratitude is The Attitude (Time)5 Rounds... Run 400 20 Burpees 10 Toes to Bar

February 13th, 2017

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