WOD BLOG

EAST side Burnet Rd and Downtown: A) Max Reps: 3 min Pull-Ups 2 min rest 3 min Front Squat (135/95) B) 9 Min cap of 5-1 SA KBell Clean and Jerk Snatch Overhead Squat WEST side Burnet Rd and Downtown: A)…

7.10 WOD: Max Reps

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EAST side Burnet Rd and Downtown: 21-15-9 Row for Calories 9-15-21 Burpees 30-20-10 BB Hang Power Snatch (55/35) WEST side Burnet Rd and Downtown: 30 Min cap, 10 Rounds:  10 WallBall 5 Pull-Ups 2 HSPU 10 DB alt. Power Snatch (55/35) 

7.9 WOD: Reps on Reps

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EAST side Burnet Rd and Downtown: 20 Min AMRAP: 5 DB Press (55/35) 7 Body Weight Deadlift 10 Wallballs (20/14) 250m Row WEST side Burnet Rd and Downtown: 30 Minute Cap: 21-18-15-12-9-6-3 Plate OH walking lunge (45/25) Push-ups Double Unders 

7.8 WOD: AMRAP

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EAST side Burnet Rd and Downtown: A) Tabatta: Double Unders Handstand Holds B) THEN: 90 Sec max BB Jerk @ 60-65% 30 sec Burpee 2 Min rest 90 sec KBell swing (32/24) 30 sec Burpee WEST side Burnet Rd and…

7.5 WOD: Tabata Gymnastics

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EAST side Burnet Rd and Downtown: A) 12 Min to find: 3 RM Push Press 1 RM Jerk B) 2 Rounds: 1 min KBell swing (24/16) 1 min rest  1 min row (for calories) 1 min rest WEST side Burnet…

7.3 WOD: Rounds for Time

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

7.2 WOD: Benchmarks

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

7.1 WOD: Benchmarks

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  EAST side Burnet Rd and Downtown: A) 5x5 Push Press B) 5x3 Push Jerk  C) 7 Min AMRAP Max Rep Bear Complex (95/65) - once you set the bar down you are done. West side Burnet Rd and Downtown:…

6.28 WOD: Not For Time

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  EAST side Burnet Rd and Downtown: A) 5x5 Push Press B) 5x3 Push Jerk C) "Grace" 30 Ground to Overhead (135/95) WEST side Burnet Rd and Downtown: A) 5 Rds NFT: 5 Back Squat AHAP 50' down and back…

6.27 WOD: Ground to Overhead

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  EAST side Burnet Rd and Downtown: Benchmark Retest "Fran":  21-15-9 Thrusters (95/65) Pull-Ups WEST side Burnet Rd and Downtown: A) Tabata (16 total rounds alternating moves) SA DB Muscle/Power Snatch (55/35) Burpee-to-target 6" over max reach B) 21-15-9 For…

6.26 WOD: FRAN

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