WOD BLOG

Burnet Rd EAST and Downtown: 20 min AMRAP 5 Sumo Deadlift (247/175) 10 Wall Ball (20/14) 200m Run Burnet Rd WEST side: Rowing "Annie" 500m Row 50 DU's 50 Anchored Abmat Situps 400m/40/40 300m/30/30 200m/20/20 100m/10/10

12.3 WOD: 20min AMRAP

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Burnet Rd EAST and Downtown: Strength: 7x1 Floor Press THEN: 10-1 Russian KB Swings 1-10 Single Arm KB Clean and Press (G2OH)  (1.5/1p) Burnet Rd WEST side: Strength: 3x3 Power Clean 3x3 Power Snatch THEN: Partner WOD * Lift 5000/3500…

11.30 WOD: Strength

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Burnet Rd EAST and Downtown: CrossFit Total - Day 2 Deadlift THEN: Tabata Partner Med Ball Situps (1.5/1p) Burnet Rd WEST side: Strength: 3x3 Power Clean 3x3 Power Snatch THEN: Partner WOD * Lift 5000/3500 G2OH for time Choose one:…

11.29 CrossFit Total – Day 2

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Burnet Rd EAST and Downtown: CrossFit Total - Day 2 Deadlift THEN: Tabata: Partner MB Sit ups M:8 F: 6/4 Burnet Rd WEST side: Benchmark: 3 Rounds 4/2 Strict HSPU 8/6 Ground 2 Overhead (135/195)

11.28 CrossFit Total – Day 2

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Burnet Rd. EAST and Downtown: CrossFit Total: Back Squat Shoulder Press Burnet Rd. WEST side: CC Flyers: 400m Run 21 Box Jumps 10 OHSquats (95/65)

11.27 WOD: CrossFit Total

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Burnet Rd. EAST side and Downtown: CrossFit Total Day 1: Back Squat Shoulder Press Burnet Rd. WEST side: CC Flyers: 400m Run 21 Box Jumps 10 OHSquats (95/65)  

11.26 WOD: CrossFit Total

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Burnet Rd EAST and Downtown: Max Clean and Jerk THEN: "Grace" 30 Clean and Jerk (135/95) Burnet Rd WEST side: 4 Rounds: 50 air squats 400m Run

11.21 WOD: Youth in Motion “Grace”

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Burnet Rd EAST side and Downtown: For Time: 10-1 Pull-Ups 1-10 Burpees Burnet Rd WEST Side: 3 Rounds For Time: 500m Row 10 Hang Clean (135/95) 10 KB Swings 200m Run

11.20 WOD: Youth in Motion For Time

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Burnet Rd EAST and Downtown: 4 Rounds: 50 air squats 400m Run Burnet Rd WEST side: 12 min to find max Clean and Jerk THEN: "Grace" 30 Clean and Jerk (135/95)

11.19 WOD: Youth In Motion

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Burnet Rd EAST and Downtown: Strength 5x 1 Clean + 1 Hang Clean + 3 Front Squats THEN "Karen" 150 Wall Balls for time 20/14 OR 100 Burpees for time Athlete's Choice Burnet Rd WEST side: Strength 3x10 HB Squat…

11.16 WOD: Clean and Karen

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