WOD BLOG

CrossFit Central Downtown - Women's Only1-Mile Run (Time)Max Effort 1-Mile RunOver Head Squat Max (1x1)14 Minutes 1 Set of 5 50% of max 1 Set of 3 70% of max 3 Sets of 1 85% 95% 100% 2 Sets for…

Test 7 & 8 + AMRAP

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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 Wall Balls 2 Burpee Box jump over 4 4 6 6... A) Snatch 6 min Heavy single EMOMx5 B)…

Building

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CrossFit Central Downtown - CrossFit Downtown1-Mile Run (Time)Max Effort 1-Mile RunOver Head Squat Max (1x1)14 Minutes 1 Set of 5 50% of max 1 Set of 3 70% of max 3 Sets of 1 85% 95% 100% 2 Sets for…

Test 7 & 8 + AMRAP

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CrossFit Central Downtown - Women's OnlyStrict Pull Up Max Reps (1x)1 Attempt As many reps as possibleKipping Pull Up Max Reps (1x)1 Attempt as many reps as possible.Metcon (Time)3 Rounds 200 Meter Run 10 Hang Power Clean 135 | 95…

Test 5 + 6 + Metcon

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CrossFit Central Downtown - CrossFit DowntownStrict Pull Up Max Reps (1x)1 Attempt As many reps as possibleKipping Pull Up Max Reps (1x)1 Attempt as many reps as possible.Metcon (Time)3 Rounds 200 Meter Run 10 Hang Power Clean 135 | 95…

Test 5 + 6 + Metcon

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Left Hip Warm up: 100 singles 10 floor press Rower 100,200,300 for time A) Back Squat 7x3 B) 5 min amrap 10 DU 5 chest to bar rest 2 min…

Building

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CrossFit Central Downtown - CrossFit DowntownStrict Shoulder Press Max (1x1)1 Set of 5 50% 1 Set of 3 75% 3 Sets of 1 90% 95% 100% 2 Sets of 1 100% +Push Press Max (1x1)3 sets of 1 90% 95%…

T1 2018 Test 3 & 4

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)18 minute amrap 50 cal row 40 db snatch 30 burped over db 20 hspu 10 thrusters

building

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CrossFit Central Downtown - CrossFit DowntownBack Squat Max (1 x 1 )14 Minutes 1 Set of 5 50% of max 1 Set of 3 70% of max 3 Sets of 1 85% 95% 100% 2 Sets for 100%+ 2 minutes…

Tri-Annual Testing T1 2018 (Test 1 & 2 )

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CrossFit Central Downtown - CrossFit Downtown50 Tire Flips (1x50 )Partner Tire Flips I go you go for time.Metcon (Time)Partner Rowing Murph Row 1600 (400 increments) 100 Pull ups 200 Push Ups 300 Squats Row 1600 (400 increments) Split the reps…

Freaky Friday

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