WOD BLOG

CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)100 DU buy In: No DU -> 300SU Then 50 AKBS 24/16 50 Sit ups 400m Run 25R/25L KB push press 24/16 50 T2B Then 800m run*18min time cap

Super Saturday

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CrossFit Central Burnet - CrossFit Burnet RdCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsScaled: 135/95# 20/10# to 9', Hand release Push…

17.4

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When SXSW rolls around our city lights up with artists, speakers, and producers. In honor of SXSW Music we asked the coaches what they're listening to. More specifically, what they listen to while training. The answers were diverse spanning all…

The Beat

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Clean and Jerk (*1 Rep: EMOM X 10 )*Do not have to pass though the sqConditioningB: Metcon (Time)400m run 8R/8L KB snatch 20kg/16kg Rx+24/20 16 alt Lunge w/ KB in front rack 8…

Thursday Spring Break 2017

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CrossFit Central Downtown - CrossFit DowntownA) : Tri - Deuce - Deuce Bench Press (3 Sets)Every 3 Min Complete X 3 3 Bench Press 2 Narrow Grip Bench 2 Wide Grip BenchB) : Tri - Deuce - Deuce Pullups (Weight)Every…

March 16th, 2017

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CrossFit Central Downtown - CrossFit DowntownA1): Muscle-ups (5 X (3-5 Reps) )A2) : Deadlift (5 X 5)B) : SXBarBell Movement (Time)5 Rounds Run 200m 12 Deadlifts (95/65) 7 Thrusters (95/65) *Rest 90 Sec

March 15th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Bench Press (8, 6, 4, 3, 2, 2, 1, 1)*BB BENCH - build to a heavy singleConditioningB: Metcon (Time)100 pulls on Endless Rope 20 Cal Row 15 OHS 95/65 20 Cal AD 400m…

SXSW Wednesday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Front Squat (12 min to find a Front Sq Max. )GymnasticsB: Metcon (Time)30 pull ups 50 push ups*for time **5min time capConditioningC: Metcon (Time)3 rds 60 DU (60sec cap) 15 Push press 115/85…

SXSW Tuesday

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CrossFit Central Downtown - CrossFit DowntownA) : Squat on A Mission (Set 1) (Weight)90 Sec Apart Complete 5 Squats (55% of 1 Rep Max) 4 Squats (+5) 3 Squats (+5) 2 Squats (+5) 1 Squat (+5)Each Week Complete sets 5lb…

March 14th 2017

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CrossFit Central Downtown - CrossFit DowntownA) : Clean and Jerk (1 Rep Max )15 min To Find 1 Rep MaxB) : Metcon (AMRAP - Rounds and Reps)15 Min AMRAP MB Run 100 M (30/20) 20 DB Front Rack Stationary Lunges…

march 13th, 2017

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