WOD BLOG

CrossFit Central Downtown - CrossFit DowntownDeadlfit (5x5 )2x5 55% 3x5 65%Metcon (Time)35 Burpee Pull Ups 600 meter Run 25 Burpee Pull Ups 400 meter Run 15 Burpee Pull Ups 200 meter Run 5 Burpee Pull Ups 25 minute Time Cap

G.I Jane

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Front Squat (3 x 3 @70, 75, 80%, 1 x 2 @ 85%, 1x1@90%)*E2MConditioningB: ASSAULT BIKE (AD) (Time)Max Effort*30cal Men *20cal Ladies **3 sets - max effort - 2min rec between setsC: Metcon…

Take Down Tuesday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (3 x 3 @70,75,80%, 1 x 2 @ 85%, 1 x 1 @ 90%)*E2MConditioningB: Metcon (AMRAP - Reps)EMOM X 8 min 1st min:10 push ups 2nd min: 14 3rds min: 18,…

MoFit Monday

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CrossFit Central Downtown - CrossFit DowntownOver Head Squat (5x5 )2x5 55% 3x5 70%Metcon (Time)5 Rounds 25 Double Unders 10 OHS 95 | 65 200 meter run Suggested Time Cap 18 minutes

Dubs Overhead

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CrossFit Central Burnet - CrossFit Burnet RdConditioningConditioningEva (Time)5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups*35min capEva (Time)5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

Super Saturday

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CrossFit Central Burnet - CrossFit Burnet RdStrengthA1: Single Arm Dumbell Press (6R/6L *AHAP x 3)*after 6 strict press walk w/ DB OH 100ft locked out **superset with A2A2: Weighted Pull-ups (3 x 5-8 reps *AHAP min 5reps)*no banded pull up,…

FLex Friday

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)21 - 15 - 9 Sump Deadlift High Pull 95 | 65 Box Jump 24 | 20 Rest 3 Minutes 21 - 15 -9 Toe to Bar Push Press 95 | 65 Rest 3…

Freaky Friday Tres Amigos

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CrossFit Central Burnet - CrossFit Burnet RdA: Pull-ups (*Find your max set of pull ups in one UB set)B: Push-ups (Find your max set of UB push ups)C: Hand Stand Hold (*find your max HS hold, record your time in…

Throw Down Thursday

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CrossFit Central Downtown - CrossFit DowntownHHP Snatch (5x5 )High Hang Power Snatch 2x5 50% of max 3x5 Increase Load while maintaining quality movementMetcon (AMRAP - Rounds)AMRAP 14 Minutes Partner Workout 5 Wall Walks 5 Sled Push {40 yards Down and…

Hands Free

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CrossFit Central Downtown - CrossFit DowntownBack Squat 2x10 65% 3x10 70%Metcon (Time)Thrusters 21 135 | 95 Leg Less Rope Climb 3 Run 600 meters Thrusters 14 Leg Less Rope Climb 2 Run 400 meters Thrusters 7 Leg Less Rope climb…

H.A.M.S

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