Category Archives: Uncategorized
Wednesday BURN
Metcon (AMRAP – Reps)
15m Clock
30s Work/Rest
Deadlift
30s Work/Rest
Deadlift
2k Row (Time)
Max Effort 2k Row
Tuesday CrossFit
Metcon (AMRAP – Reps)
1600m Run
3m Max Curtzy Squat
1200m Run
3m Max Jumping Lunge (2 count)
800m Run
3m Max 1.5 Squats (down deep, up half, down again, complete squat)
3m Max Curtzy Squat
1200m Run
3m Max Jumping Lunge (2 count)
800m Run
3m Max 1.5 Squats (down deep, up half, down again, complete squat)
Monday BURN
Metcon (AMRAP – Reps)
4m EACH
Russian Twists
Rope Skips (triple count)
Slam Balls
Sit Ups
Goblet Squats
Air Squats
OH Lunge
Russian Twists
Rope Skips (triple count)
Slam Balls
Sit Ups
Goblet Squats
Air Squats
OH Lunge
Slam Ball Movement to Body Weight Mvmt
Friday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Metcon (AMRAP – Reps)
8m Row for Cal
2m Body Row
16m Run
4m Thruster 30#/15#
2m Body Row
16m Run
4m Thruster 30#/15#
Try to maintain YELLOW during the Cardio and RED during Strength.
Thursday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Metcon (AMRAP – Reps)
50m Lunge
2 Min Single Unders
2 Min Air Squat
x5
2 Min Single Unders
2 Min Air Squat
x5
Wednesday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Metcon (AMRAP – Reps)
1200m Run
3m Max Swings
x3
3m Max Swings
x3
Maintain YELLOW Zone during run.
Achieve/maintain RED Zone during swing.
Achieve/maintain RED Zone during swing.
Tuesday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Metcon (AMRAP – Reps)
2000m Row
2 Min Max Box Jump
x3
2 Min Max Box Jump
x3
Box Jump Reps is score.
Collect 2 Min in the RED during each Row.
Collect 2 Min in the RED during each Row.
Oly
Snatch (5 x 5 @75-80%)
Handstand Push-ups (33 Controlled Descent + 6 Pistol Sqt Every Break)
Oly
Split Jerk (5 x 5 @75-80%)
Weighted Step-ups (5m Max Effort 2 KBs 70#/44# )
Oly
The CrossFit Football Total (Total Weight)
Begin Row immediately following the 15m clock.