WOD BLOG

EAST Side Burnet and Downtown: A: Back Squat 3x5 @ 75%, 85%, 95% B: 21-15-9 Box Jump KB Swing 24/16kg WEST Side Burnet and Downtown: A: EMOM x 5 min: 10 Push Press 75/55 B: EMOM x 5 min: 5 air squat/5 HR…

9.24.14 WODS

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We are nearing October, which means our routine should be set in place. Routine—Noun. a sequence of actions regularly followed; a fixed program. Long gone are the vacations, the week long breaks from the gym, and the hit-or-miss clean eating…

Nutrition Month at CrossFit Central

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CrossFit Central Athlete, Brooke Maguire hit her first muscle up the other day and we are beyond excited about her accomplishment. Brooke has been CrossFitting for a year and a half and has been at CrossFit Central for a year…

First For Everything

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EAST Side Burnet and Downtown: A: Back Squat 3x5 @ 75%, 85%, 95% B: 3x 12 Hang Clean to Thruster 95/65 100' Dual Farmer Carry 24/16kg WEST Side Burnet and Downtown: A1: 5x5 Strict DB Press A2: 5x5 Front Squat B:…

9.23.14 What a Cluster!

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The other day on the radio, I was driving along, when all of a sudden I heard Christmas bells jingling on the radio. What?! September is flying and the holidays will be here before we know it. Keeping this in…

Lean Turkey Challenge Defined

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EAST Side Burnet and Downtown: Partner WOD  *all reps split, running done together 800m run 50 Pull ups 200m run 75 wall ball 20/14 400m run 100 medball sit ups 6# 200m run 50 KB swings 24/16kg WEST Side Burnet and Downtown:…

9.22.14 Runnin’ Buddy

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EAST Side Burnet and Downtown: A1: 4 x Split Squat Lunge 8L/8R A2: 4 x 8 Shoulder Press B: For Time 10 Burpee Box Jumps 24/20 100' Dual KB carry 24/16kb WEST Side Burnet and Downtown: A: Back Squat 3x3 80%, 85%,…

9.19.14 Jump and Run

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9/18 & 9/19 WOD: 3 rounds for Advanced, 5 rounds for Immediate: 6/6 Suitcase DL 6/6 (Squat) Clean 6/6 Push Press RX: 35/55# Score: For time. 12min Cap.

Dual KBs

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EAST Side Burnet and Downtown: A: EMOM 5x5 Snatch Balance B: EMOM x5, 8 BB Muscle Snatch B: For Time 30 Wall Ball 30 Swings 24/16kb 30 Pull Ups WEST Side Burnet and Downtown: A: Back Squat 3x3 80%, 85%, 90% B: CC…

9.18.14 Quick and Dirty Thirty

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EAST Side Burnet and Downtown: A: Back Squat 3x3 80%, 85%, 90% B: 5x 200m run 10 pull up 8 KB snatches 24/16kg WEST Side Burnet and Downtown: A: EMOM 5x5 Snatch Balance B: E90S 2 deadlift, 3 clean, 5 HPClean C: Partner…

9.17.14 Partner Core Work

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