WOD BLOG

CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Push Jerk (5 x 3 *AHAP)*E2MConditioningB: Row (3 X 350m row)*E2:30M **sub max effort if you cannot complete the work in the time frame record the distance completedC: ASSAULT BIKE (AD) (Time)Max Effort*E2M…

Work It Wednesday

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CrossFit Central Downtown - CrossFit DowntownPush Jerk (5x3 )65%Metcon (Time)4 Rounds 50 Double Unders 20 American Swings 54 | 35 20 Walking LungesCash Out (3x8 )Strict Toe to Bar

Strength + Conditioning

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Cluster (2 EMOM x 10 *build)Squat clean to thruster*Do NOT DROP bar from TOP **try not to reset for second oneConditioningB: Metcon (Time)200m Run 20 Box Jumps 24/20 20 Burpees 200m Run 15…

Take Down Tuesday

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CrossFit Central Downtown - CrossFit Downtown60 Squat Clean (team of 2)EMOM for 15 Minutes 4 Squat Cleans 135 | 95 (2/2 split reps)Metcon (Time)60 Forty yard Sled Push 2 plates | 1 Plate I go you go

Strength + Speed

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CrossFit Central Downtown - CrossFit DowntownBack Squat 1x5 75% 1x3 85% 1x1 95%Metcon (Time)Five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats. 3 Minute Rest after each round

Strength + Conditioning

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (3 x 5, 2 x 3 *tempo @32x1)*build **65-75%ConditioningB: Metcon (Time)800m Run 30 Push press 30 pull up 400m Run 20 push press 20 pull ups 200m run 10 Push Press…

MOFIT Monday

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CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)Partner WOD 100 Deadlift 185/135 100 KB swings 100 hang power clean 135/95 (use DL bar - adjust wt) 100 med ball sit ups 20/14 one athlete works while other athlete passes MB)…

Super Saturday

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA: Push-ups (100 push ups for time)*4min cap *record time in notesB: Sit-ups (100 sit ups for time)*4min cap *record time in notesConditioningC: Metcon (AMRAP - Rounds and Reps)12min AMRAP 200m run 15 Hang…

Flex Friday

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CrossFit Central Downtown - CrossFit DowntownBench Press + Tire Flips (5x5)Body Weight BenchMetcon (Time)800 Meter Run 21 - 15 - 9 Hang Power Clean 95 | 65 Push Ups 400 Meter Run 15 - 12 - 9 Front Rack Lunge…

Freaky Friday

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA1: Pull-ups (3 X 12-14 )*strict **negative for 3-5 reps then banded strict for 5+ ***superset with A2 ****E75sA1: Bar Muscle-ups (3 x 3-5)*if you are successfull at 3-5 strict pull ups, Work the…

Throw Down Thursday

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