WOD BLOG

CrossFit Central Downtown - CrossFit DowntownA): Hang Clean/Clean/ Front Squat (7 Sets)Ev90Sec X 7 1 Hang Clean 1 Clean 1 Front SquatB) : 2017 Crossfit Games Regional WOD #3 (Time)For time: 100-ft. dumbbell overhead walking lunge 100 double-unders (2min) 50…

Hang Clean/Clean/Front Squat

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CrossFit Central Downtown - CrossFit DowntownA): Hang Snatch/Snatch/OH Squat (7 Sets)Ev90Sec X 7 1 Hang Snatch 1 Snatch 1 Oh SquatB): Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

May 22nd, 2016

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CrossFit Central Burnet - CrossFit Burnet RdConditioningUnBroken (Time)For Time 30 Push ups 50 Dead Lift 155/125 25 pull ups 30 Wall ball 20/14 25 hang snatch 95/65*if you break the set, you must for a 200m run **15min capCoreMetcon (Time)2rds…

MoFit Monday

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA1: Ring Dips (4 x 8 *add wt)*Superset A1&A2 **12min complete all repsA2: Pull-ups (4 x ME *add wt)*no kip **if you are able to complete more then 10 resps add wtConditioningB: Metcon (Time)5rds…

Freaky Friday

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CrossFit Central Burnet, CrossFit Central Downtown - Advanced AthleteGrowA)3x10 Dead Lift B)3x10 Military Press C)Crossfit Bearcrawl Farmers Carry 5 Deadlift 5 P Cleans 5 Thrusters DB 45/25

Integration Phase 1

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CrossFit Central Downtown - CrossFit DowntownB) : Crossfit Games Regional Event 4 (Time)For time: 60-ft. handstand walk 10 toes-to-bars 10 double kettlebell deadlifts 60-ft. handstand walk 12 toes-to-bars 12 double kettlebell deadlifts 60-ft. handstand walk 14 toes-to-bars 14 double kettlebell…

May 19th, 2017

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CrossFit Central Downtown - Advanced AthleteWarm-up (No Measure)Dynamic 2 rounds 2 Turkish Get ups Snatch with rotation 5/5 Single leg squatSnatch and Clean and JerkA)Snatch 4x2 B) Clean and Jerk 4x2Metcon (Time)5 Rounds 20 DU 10 PU 20 DU 10…

Integration Phase 1

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Drop Snatch (5 x 3 E75S *build)*out of RackB: Snatch (1 rep EMOM X 8)*buildConditioningC: Metcon (Time)400m run 50 DU (90sec cap) 50 AKB swings 24/16 50 DU (no cap)*8min cap

Throwdown Thursday

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CrossFit Central Downtown - CrossFit DowntownA1) : Ring Dips (5 Sets (5 to 10 Reps))Alternate Every 90 Sec with A2.A2) : Weighted Step-ups (5 Set of 10)B) : Fred and Barny (AMRAP - Rounds)Partner WOD AMRAP in 14 Min Each…

May 18th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: Single Leg KB Deadlift (3 x 6R/6L )*superset A1&A2 **12min to complete A1&A2A2: Heidens (Skater) (3 x 10 total reps (5R/5L))Start on a single leg, lateral hop to opposite leg hold balance and…

WorkIT Wednesday

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