WOD BLOG

CrossFit Central Downtown - CrossFit DowntownA) : 3 Jerks (7 X 3)Ev90 Sec X 7 3 JerksB) : Keep it Simple (Time)For Times: 75 Air Squats 5 Power Cleans and Jerks (115/75) 15 Burpee Over Bar 50 Air Squats 7…

May 17th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (1 x 20 *add 5-10# from last week)A: Bulgarian Split Squats (2 x 12 *increase wt from last week)*for those that came MondayConditioningB: Metcon (Time)200m run 20 pull ups 15 Dead…

Take Down Tuesday

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CrossFit Central Downtown - Advanced AthleteMetcon (Time)3 Rounds 10 Step ups/ Slow down 5 PRI Squats 5 Breaths 90/90I Demand You To GrowA) Back Squat 3x10 B) Bench 3x10 C)RFESS D)Light Grace 30 Clean and Jerk M-95 F-65 Rest then…

Integration Phase 1

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CrossFit Central Downtown - CrossFit DowntownA) : 2 Power Cleans + 1 Front Squat (7 Sets )Ev90 Sec X 7 2 Power Cleans 1 Front SquatB) : Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' /…

May 16th, 2017

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CrossFit Central Downtown - CrossFit DowntownA) : 2 Power Snatch + 1 Snatch Balance (7 Sets)Ev90 Sec X 7 2 Power Snatches 1 Snatch BalanceB): Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

May 15th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (1 x 20 *at 5-10 from last week)ConditioningB: 1 Clean + 1 PwrCl + 1 HPwrCl (EMOM X 10 )*build **no dropping bars!C: Metcon (No Measure)25 push ups 25 sit ups…

MoFit Monday

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CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)400m run 20 push ups 20 pull ups 400m run 30 med ball sit up 20/14 30 DB Push Press 45/25 400m Run 40 wall ball 20/14 40 DU (90sec cap) 400m run…

Super Saturday

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CrossFit Central Downtown - Advanced AthleteWarm-up (No Measure)Dynamic AFDeads And Bench A)3x10 Dead Lifts B)3x10 Military PressMetcon (Time)Crossfit 250 Meter Run 10 Cleans 3 Muscle ups Farmers Carry -->

Phase 1 Integration

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CrossFit Central Downtown - CrossFit DowntownA) : Bar Muscle-ups (5 Sets)Every 2 Min Complete 2 to 5 Bar Muscle UpsB) : Bonafied Hustler (Time)For Time: 20 SA OH Squats (70/45) 15 L'sit Pullups 10 Power Cleans (155/105) 100 Bar Jumps…

May 12th, 2017

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: DB Bench Press (1x12, 1x10, 1x 8, 1x5 *build)*use a bench or a heavy medball*SupersetA2: Ring Rows (1x12, 1x10, 1x8, 1x5 )*add wt/elevate feet to increase intensity **12min to complete A1 & A2ConditioningB:…

Freaky Friday

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