WOD BLOG

  Burnet Rd EAST side and Downtown: A. Pistol Press super set with weighted pull ups 5, 4, 3, 2, 1 B. DB Front Squat, Hang Power Clean and Jerk, Walking lunge - 2, 4, 6, 8, 10, 8, 6,…

1.17 WOD: Pistol Press Superset

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  Burnet Rd EAST and Downtown: 5 Rounds for Time: 3 side walk to side walk sprints DB Muscle Snatch Alt hands (55/35) 10 In and Outs Burnet Rd WEST side: 4 Rounds for Time:  15 BB Push Press (115/75) 30…

1.16 WOD: 5 Rounds for Time

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  Burnet Rd EAST and Downtown: For Time: 50 Med Ball Slams (20/14) 30 BB Back Squats (75/45) 10 Burpees 50 Sit Ups 30 BB Front Squats (75/45) 10 Burpees 50 KB Swings (24/16) 30 BB Thrusters (75/45) 10 Burpees Burnet Rd…

1.15 WOD: For Time

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  Burnet Rd EAST and Downtown: 800m Run THEN: 3 Rounds 5 Bear Crawls - Doors to white board and back 10 Box Jump Overs 15 Toe to Bar 800m Run to Finish  Burnet Rd WEST side: For Time: 50…

1.14 WOD: 800m Run

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  Burnet Rd EAST side and Downtown: Strength: Superset 5, 4, 3, 2, 1 Snatch Grip Dead Lift HSPU THEN: For Time 250 Russian KB swings *3 Muscle up penalty every time KB touches the ground - HSPU at a…

1.11 WOD: Strength Superset

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  Burnet Rd EAST and Downtown: Strength: Superset 5, 4, 3, 2, 1 Snatch Grip Dead Lift HSPU THEN: For Time 250 Russian KB swings *3 Muscle up penalty every time KB touches the ground - HSPU at a deficit…

1.10 WOD: Strength Superset

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  Burnet Rd EAST and Downtown: 4 Rounds: 15 Push Press (115/75) 30 Sit ups 400m Run Burnet Rd WEST side: CrossFit Total Dead Lift THEN: 3 rds 3 Side walk to side walk sprint  10 Db Muscle snatch (55/35) 10 In…

1.9 WOD: 4 Round Push Press

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Burnet Rd EAST and Downtown: “Cindy” 20 min AMRAP: 5 pullups 10 pushups 15 squats Burnet Rd WEST side: CrossFit Total 1 RM Squat 1 RM Press

1.8 WOD: “Cindy”

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Burnet Rd EAST and Downtown: "Cindy" 20 min AMRAP: 5 pullups 10 pushups 15 squats Burnet Rd WEST side: CrossFit Total 1 RM Squat 1 RM Press

1.7 WOD: “Cindy”

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Burnet Rd EAST and Downtown: Strength Heavy Breathing Squats 1st set @ 65% 2nd set @ 70% 3rd set @ 75% *Take 3 slow, deep, breaths at the top of each rep THEN: "Jeremy" 21-15-9 PVC OHSquats Burpees Burnet Rd…

12.21 WOD: Strength

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