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Blog Posts

April 2019

4/21

By |2019-04-20T09:01:31-04:00April 20th, 2019|Categories: WODs|

CrossFit Afterburn - FUNctional FITNESS KIDS CLASSMetcon (No Measure)WARM UP Animal Relays! SKILL DB Squat Clean from blocks: Start with weights resting on boxes starting [...]

4/21 BURN30

By |2019-04-15T12:31:48-04:00April 20th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 30Metcon (AMRAP - Reps)AMRAP X 5 MINUTES weight burpee box step over -rest 2:00 AMRAP X 5 MINUTES max cal row [...]

4/21 BURN60

By |2019-04-15T12:15:48-04:00April 20th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 60Metcon (AMRAP - Rounds and Reps)AMRAP X 21 MINUTES 1 LAP RUNNING 21 Ground 2 overheadMetcon (No Measure)STRETCH 5 Minutes

4/20

By |2019-04-20T08:47:13-04:00April 19th, 2019|Categories: WODs|

CrossFit Afterburn - FUNctional FITNESS KIDS CLASSMetcon (No Measure)WARM UP: Mixed Tabata of: Jumping Jacks Plank Ups Sit Ups Jumping Squats SKILL: Kettle Bell Swings [...]

4/20 BURN30

By |2019-04-15T12:31:51-04:00April 19th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 30Metcon (AMRAP - Rounds)AMRAP X 20 MINUTES 8 right arm Russian swings 8 let arm Russian swings 12 American kettle bell [...]

4/20 BURN60

By |2019-04-15T12:15:53-04:00April 19th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 60Metcon (Time)Teams of 2.... For time 1000 meter row 60 single kb front squats 2 laps farmer carry 60 strict pull [...]

4/19 AT HOME BURN

By |2019-04-17T08:46:21-04:00April 18th, 2019|Categories: WODs|

CrossFit Afterburn - AT HOME BURNMetcon (AMRAP - Reps)3 ROUNDS 1 minute- mountain climbers 1 minute - rest 1 minute- supermans 1 minute - rest [...]

4/19 BURN30

By |2019-04-15T12:31:49-04:00April 18th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 30Metcon (AMRAP - Rounds)AMRAP X 12 MINUTES 10 RING ROWS 5/5/ SINGLE ARM DUMBBELL OVERHEAD PRESS half lapMetcon (No Measure)optional finisher [...]

4/19 BURN60

By |2019-04-15T12:15:52-04:00April 18th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 60Push Press (2)Metcon (AMRAP - Rounds)AMRAP X 10 MINUTES 2,4,6,8..... push press 75/45 5,10,15,20.... Double unders or single unders x 2

4/18 AT HOME BURN

By |2019-04-17T08:46:23-04:00April 17th, 2019|Categories: WODs|

CrossFit Afterburn - AT HOME BURNMetcon (No Measure)6 MINUTES - run 1 MINUTE - rest 2 MINUTES - sit up 1 MINUTE - rest 2 [...]

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