WOD BLOG

CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Shoulder Press (3 x 5 *build )*E90sB: Push Press (3 x 3 *build)*E90sConditioningC: Metcon (Time)In no particular order complete one round: 15 D ball over shoulder 80/60 15 in & outs (Front/back =…

Work It Wednesday

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CrossFit Central Downtown - CrossFit DowntownMuscle Up Work Shop10 Minutes Coaches Choice Skill Development 10 Minutes Muscle Ups or scaled EMOM 10 Rounds 2 MUMetcon (Time)21-15-9 Row (Calories) Dumbbell Press 55 | 35 Dumbbell Deadlift 55 | 35 DB Front…

Get Up to Get Down

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Front Squat (4X3@70%,75%,80%,80% )*E2MConditioningB: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Training Tuesday

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CrossFit Central Downtown - CrossFit DowntownClean 5 rep max (5x5 )2x5 Warm Up Sets * Every two minutes 3x5 Increase Load Each Set *Every 3 minutes Touch and Go Full SquatMetcon (Time)5 Rounds 5 Cleans (65% of 5 rep max)…

Cleangdom

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (1x5@70%, 2x3@75%,2 x 1@80%, 90%)ConditioningB: Metcon (Time)400m run 25 Push Press 95/65 300m run 25 Hang Pwr Cleans 95/65 200m run 25 Deadlifts 95/65 X 2*20min cap

MoFit Monday

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CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)100 DU (2min cap) 80 Russian Twist (R/L=2) 20/14 300m run 60 DB push press 35/25 300m run 40 Med Ball sit ups 300m run 20 Push ups 100 DU (2min cap)*22min cap

Super Saturday

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)3 Rounds 1000 Meter Row 100 Double Unders 1 mile run Suggested 45 minute time cap or 3k Row 300 Double Unders 3 mile run CF games 2014 event Top Time 33.03 Men 36.07…

Freaky Friday Triple Three in bite size pieces

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Pull-ups (Find your max set of pull ups for one set.)B: Push-ups (*find your max reps push ups)C: Hand Stand Hold (*Find your max time HS hold - )kick up to the wall…

Flex Friday

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Snatch (12min to find your max Snatch )ConditioningB: Metcon (Time)15 - 12 - 9 - 6 DB Clean 35/25 6- 9 - 12 - 15 pull up*12 min cap

Throw Down Thursday

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CrossFit Central Downtown, CrossFit Central Downtown - CrossFit DowntownThreeX15 minutes 1 min at each station Ring Dips 10 Candle Stick 6 (5 sec. Negative) 25ft over head walking lunge 45 | 25 plateMetcon (Time)Partner ( couplet) share reps Thruster 95…

I love ________

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