WOD BLOG

CrossFit Central Downtown - CrossFit DowntownBack Squat (3x3)70 % 80% 90% (based off 90% of max)Metcon (Time)50 40 30 20 10 Sit Up Double UndersPLANK NationPlank 1 minute on 1 minute off 3x

Strong + Fast

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CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)For Time: 2001 meter run 11 Box Jumps 30/24 11 thrusters 125/85 11 C2B Pull ups 11 power cleans 170/115 11 HSPU 11 KB Swings 2/1.5p 11 T2B 11 Dead Lift 170/115 11…

9/11 Tribute WOD

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lbs) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (170/115 lbs) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lbs)…

9/11 Tribute

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CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)100 alt walking lunges headed out on the 800m run, once complete finish the 800m run. Then 3rds 20 AKBS 24/16 20 KB Clean & Press 24/16 (10R/10L) then 2rds 15 KB DL…

Super Saturday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: Front Rack Lunge (3 x 16 *build W/ BB)*superset A1 & A2A2: Ring Dips (3 x 8-10 *add wt if you can )*12min to complete A1 &A2ConditioningB: Metcon (3 Rounds for time)20 DB…

Flex Friday

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)21-15-9 Front Squat 95 | 65 Toe to Bar REST 3 MIN. 15-12-9 Hang Power Cleans 115 | 85 Pull Ups REST 3 MIN 12-9-6 Jerk 135 | 110 Bar Muscle Up

Freaky Friday

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CrossFit Central Downtown - CrossFit DowntownStrict Shoulder Press 3/4 (5 3 1 )5 reps 75% 3 reps 85% 1 rep 95% of MaxMetcon (Time)4 Rounds for time 5 Wall Walks 20 Box Jumps 24 | 20 20 AB Mat Sit…

Strength + Gymnastics Conditioning

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CrossFit Central Downtown - CrossFit DowntownSnatch week 3 of 4 (5x3)85% of 1 Rep maxMetcon (AMRAP - Rounds)Team of 2 14 Minutes AMRAP 10 Muscle Snatch 95 | 65 25 Double Unders *I go you go style

Speed + Conditioning

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CrossFit Central Burnet - CrossFit Burnet RdConditioningA1: ASSAULT BIKE (AD) (Time)Max Effort*3 x 8 cal Ladies/10 cal Guy **Rest 60 sec between setsA2: Row (3 x 200m Ladies/250 Guys)*Rest 60 sec between sets **do all sets before you move to…

WorkIT Wednesday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Clean and Jerk (1 EMOM X 10min )ConditioningB: Metcon (AMRAP - Rounds and Reps)12min AMRAP 50 DU 3 Bar Muscle ups 6 Dead Lift 185/155 9 AKBS 24/16

Take Down Tuesday

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