WOD BLOG

EAST side Burnet Rd and Downtown: A) 10 Minutes E2MOM 3 BB Front Squat (90% of Press) 5 BB Push Press (90% of Press) B) 2 Rounds for Time: 800m Run 30 Wallball (20/14) WEST side Burnet Rd and Downtown:…

10.8 WOD: Complexity

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EAST side Burnet Rd and Downtown: A) 1 Min AMRAP American Swings (24/16)  3 Min EMOM: 70% of RPM Toes to Bar B) 1 Min AMRAP Squats 3 Min EMOM: 70% of RPM Toes to Bar WEST side Burnet Rd…

10.7 WOD: Grip Strength for Days

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EAST side Burnet Rd and Downtown: Partner 20 Min AMRAP: 30 Lunges 20 Push-Ups 200m Run Max Pull-Ups (highest reps get podium) WEST side Burnet Rd and Downtown: A) 12 Minutes to Find: 3 RM Push Press 1 RM Push…

10.4 WOD: Partner AMRAP

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EAST and WEST side Burnet Rd and Downtown: Dynamax  - Workout 1 For Time: 30 Wall Balls @ 20/14# 30 Power Cleans @ 95/65# 30 Wall Balls @ 20/14# 20 Power Cleans @ 135/95# 30 Wall Balls @ 20/14# 10…

10.3 WOD: Lottery WOD 1

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EAST and WEST Side Burnet Rd and Downtown: Dynamax  - Workout 1 For Time: 30 Wall Balls @ 20/14# 30 Power Cleans @ 95/65# 30 Wall Balls @ 20/14# 20 Power Cleans @ 135/95# 30 Wall Balls @ 20/14# 10…

10.2 WOD: Lottery WOD 1

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  EAST side Burnet Rd and Downtown: "Cindy" 20 min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats WEST side Burnet Rd and Downtown: CrossFit Total - Part 1 Back Squat 8-5-3-1-1-1 Strict Press 5-3-2-1-1-1

10.1 WOD: Benchmarks

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  EAST side Burnet Rd and Downtown: "Cindy" 20 min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats WEST side Burnet Rd and Downtown: CrossFit Total - Part 1 Back Squat 8-5-3-1-1-1 Strict Press 5-3-2-1-1-1

9.30 WOD: Benchmarks

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  EAST side Burnet Rd and Downtown: A) 3 Sets: 400m Run 10 Breathing Back Squats (65%) (video) B) For Time: 50 AMerican Swings (53/35) 25 Stall Mat Lateral Jumps @ 4 ft 30 Burpees 15 Stall Mat Broad Jumps @…

9.27 WOD: Breathing Back Squats

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  EAST side Burnet Rd and Downtown: A) 3 Sets: 400m Run 10 Breathing Back Squats (65%) (video) B) 2 Rounds: 30 Unbroken Heavy Russian Swings 20 Unbroken Push Press (95/65) 10 Lateral Box Jumps (24/20) 200m Jog WEST side Burnet…

9.26 WOD: Breathing Back Squats

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EAST side Burnet Rd and Downtown: A) 3 sets of DB Complex AHAP: 10 SA DB Deadlift (5R/5L) 8 SA DB Hang Cleans (4R/4L) 6 SA DB Thrusters (3R/3L) *Don't put DB down *1 m rest between sets* B) 12-9-6…

9.25 WOD: DB Complex

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