WOD BLOG

Burnet Rd EAST side and Downtown: 7x1 Power Clean - 1RM THEN: 21-15-9 Power Clean @ 65% of today's 1 RM Box Jump 100m Sprint Burnet Rd WEST side: 3x10 Heavy Breathing Squats 1st @ 60% 2nd @ 70% 3rd…

12.7 WOD: Strength

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Burnet Rd EAST and Downtown: 7x1 Power Clean - 1 RM THEN: 21-15-9 Power Clean @ 65% 1RM Box Jump 100m Sprint Burnet Rd WEST side: Heavy Breathing Back Squats 1st Set @60% 2nd Set @70% 3rd Set @75% *3…

12.6 WOD: Strength

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Burnet Rd EAST and Downtown: Rowing "Annie" 500m Row 50 Du's 50 Anchored Abmat Sit ups 400m/40/40 300m/30/30 200m/20/20 100m/10/10 Burnet Rd WEST side: For Time 50 Shoulder to Overhead (155/100) *5 Burpee pull-up penalty if BB is droped*

12.5 WOD: Rowing “Annie”

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Burnet Rd EAST and Downtown: "Helen" 3 Rounds 400m Run 21 Am KB Swings (53/35) 12 Pull Ups Burnet Rd WEST side: For Time 200m Walking Lunges 200m Run THEN: 3 Rounds 5 HSPU 7 Dual KB Swings (53/35) 9…

12.4 WOD: “Helen” Benchmark

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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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