WOD BLOG

EAST side Burnet Rd and Downtown: CrossFit Total Back Squat 5-3-1-1-1 Shoulder Press 5-3-1-1-1 WEST side Burnet Rd and Downtown: "CC Flyers" 3 Rounds for Time: 400m Run 21 Box Jumps (20") 12 OH Squats (95/65)

6.3 WOD: CrossFit Total

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EAST side Burnet Rd and Downtown: 5x Super Set 3 Weighted Dips 6 Max Height Weighted Vertical Jump 8/6 lb MB THEN: 5 Rounds for time 150 Ft Sled Push (2x45/2x25) 15 KB Swings (2 pood/1.5 pood) WEST side Burnet Rd…

5.31 WOD: Supersets

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EAST side Burnet Rd and Downtown: 5x Superset: 3 Weighted Dips 6 Max Height Weighted Vertical Jump 8/6 lb MB THEN: 3 rounds for total time Row 400 M 20 KB Swings 1.5 pood/ 1 pood 6 Ground to OH 155/…

5.30 WOD: Supersets

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EAST side Burnet Rd and Downtown: Every 2 min for 10 min 7 Hang Power Cleans 3 Front Squats THEN: 3 Rounds for Time Run 250 M 10 Ring Dips 5 Thrusters 135/95 WEST side Burnet Rd and Downtown: Every 2…

5.29 WOD: Power

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EAST side Burnet Rd and Downtown: Every 2 min for 10 min 7 Hang Power Cleans 3 Front Squats THEN: "Fran" (Retest in 4 weeks) 21-15-9 Thrusters (95/65) Pull-Ups WEST side Burnet Rd and Downtown: Every 2 Min for 12…

5.28 WOD: Fran-tastic

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EAST side Burnet Rd and Downtown:  5x Superset AHAP 3 Dual KB Push Jerks 50 Ft Sled Push THEN: 5 Rounds for Max Reps Sprint 100 M + remainder of 1 min Complete Max Effort HSPU or DB Strict Press…

5.24 WOD: Push

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EAST side Burnet Rd and Downtown: 5x Superset AHAP 3 Dual KB Push Jerks 50 Ft Sled Push THEN: 8 min AMRAP  2 KB Snatch 24/16kg 2 jumping Ring Dips (ArmPit Height) 4/4, 6/6, 8/8, 10/10… etc WEST side Burnet…

5.23 WOD: AHAP Superset

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EAST side Burnet Rd and Downtown: Every 2 Min for 12 min Complete 4 Power Snatches + 3 Snatch Balances (or OH Squats for newbies) THEN: 100 Sit-ups for time Start with and every 45 sec complete 3 Deadlifts @…

5.22 WOD: Snatch Balance

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EAST side Burnet Rd and Downtown: Every 2 Min for 12 Min: 4 Power Snatches + 3 Snatch Balances THEN: 2 Rounds for Time 40 Push ups 30 Alternating Single Arm Swings 24/16kg 20 Box Jumps 10 Front Squats @ 155/105…

5.21 WOD: Snatching

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EAST side Burnet Rd and Downtown: 3 Rounds: Each for time 800 m Run 15 Dual DB Power Cleans 45's/ 30's 5 Muscle Ups Rest 2 Min WEST side Burnet Rd and Downtown: "Fran": Retest in 4 weeks 21-15-9 for…

5.20 WOD: Rounds for Time

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