WOD BLOG

CrossFit Central Downtown - CrossFit DowntownFun and Games (Time)50 Sit Ups 10 Bar Muscle Ups 50 Russian Swings (70/45) 40 Sit Ups 8 Bar Muscle Ups 40 Russian Swings 30 Sit Ups 6 Bar Muscle Ups 30 Russian Swings 20…

May 26th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Clean and Jerk (1rep EMOM X 10 *start at 60%)*build **no dropping barsConditioningB: Metcon (Time)50 push ups 200m run 50 lunge jumps (R to L =2) 200m run 50 BB Push Press 45/35…

Freaky Friday

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CrossFit Central Burnet, CrossFit Central Downtown - Advanced AthleteFear steal your gainz A) Deadlift 3x10 B) Military Press 3x10 C) "helen" 3 rounds for time 400 meter run 21 kb swings 12 pull ups

Dia de los Deadlifts

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CrossFit Central Downtown - CrossFit DowntownA1) : Wall Facing Shoulder Taps (5 X (20 to 30) )Alternate Ev 90 Sec With A2.A2) : Weighted Step-ups (5 X 10 )Alt Ev 90 Sec with A1/B) : Woody and Buzz Lightyear (Time)Partner…

May 25th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Snatch grip push press (4 x 3 *build)*E90SecB: Snatch (1 reps EMOM X 8)*buildConditioningB: Metcon (Time)3 rope climbs *scale =500ft on ER 30 in & outs (forward back =1) 30 HSPU *scale off…

Throw Down Thursday

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CrossFit Central Burnet, CrossFit Central Downtown - Advanced AthleteFast (Time)A) Snatch 8x1 B) Clean and Jerk 8x1 Kb Lunges ----> 15 wall balls 5 burped pull ups 15 wall balls 5 kb squat cleans sprint

Dia de los Sprints

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CrossFit Central Downtown - CrossFit DowntownA): DB Bench Press (7 x 5)Ev90 Sec X 7 5 DB Bench PressB): Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-ups

May 24th 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: Bulgarian Split Squats (4 x 8 *rest 45 btw legs)*12min to complete A1&A2A2: Box Jumps (4 x 6,4,2,2 *increase height )ConditioningB: Metcon (Time)50 DU (90sec) 20 DB Thrusters 35/20 RX+55/35 40 DU (60sec…

WorkIT Wednesday

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CrossFit Central Downtown - Advanced AthleteDia de los Squats A) Squat 3x10 B)Bench 3x10 C) auxiliary Bent Over Row Single Leg Squat 2x8 D) Light Isabel 30 Snatches for Time

Growth

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CrossFit Central Burnet - CrossFit Burnet RdConditioningA: UnBroken (Time)For Time 30 Push ups 50 Dead Lift 155/125 25 pull ups 30 Wall ball 20/14 25 hang snatch 95/65*15min cap **any break in the set is a 200m runCoreB: Metcon (Time)2rds…

Tuesday Take Down

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