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WODs

September 2019

Monday

By |2019-09-16T06:33:48-04:00September 15th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 60Warm-upWarm-up (No Measure)3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP) 10 Cal Row (Stays [...]

At home burn

By |2019-09-13T10:00:37-04:00September 15th, 2019|Categories: WODs|

CrossFit Afterburn - AT HOME BURNMetcon (No Measure)1 ROUND 3:00 STATIONS 1:00 Rest b/t Stations STATION 1 1:30 jump rope 1:30 Burpees STATION 2 AMRAP [...]

Monday

By |2019-09-16T07:45:29-04:00September 15th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 30Warm-upWarm-up (No Measure)4 ROUNDS (4:00 in total) 0:15 WORK AT EACH MOVEMENT Jumping Jack Groiner (or mountain climbers) Up-Down MB DeadliftWorkoutMetcon [...]

Sunday

By |2019-09-15T09:45:46-04:00September 14th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 30Warm-upWarm-up (No Measure)2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian TwistsWorkoutMetcon (AMRAP - Rounds and [...]

Sunday

By |2019-09-05T22:18:03-04:00September 14th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 60Warm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Play a game or intro a skill! Then... GENERAL WARM-UP ON A 7:00 RUNNING [...]

AT HOME BURN

By |2019-09-13T10:00:39-04:00September 13th, 2019|Categories: WODs|

CrossFit Afterburn - AT HOME BURNMetcon (No Measure)5-8 ROUNDS 1 MINUTE OF MAX - squats 1 MINUTE OF MAX - sit up 1 MINUTE OF [...]

Saturday

By |2019-09-05T22:18:16-04:00September 13th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 30Warm-upWarm-up (No Measure)200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict PressWorkoutMetcon (AMRAP - [...]

Saturday

By |2019-09-14T09:32:27-04:00September 13th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 60Warm-upWarm-up (No Measure)"You go, I go" partner, chipper style warm-up. IN TEAMS OF 2... 30 cal bike 50 Air Squats 50 [...]

AT HOME BURN

By |2019-09-13T10:00:38-04:00September 12th, 2019|Categories: WODs|

CrossFit Afterburn - AT HOME BURNMetcon (No Measure)12 minutes to complete as many rounds of 10 push up 15 squats 20 mountain climbers -rest 2 [...]

Friday

By |2019-09-13T06:31:54-04:00September 12th, 2019|Categories: WODs|

CrossFit Afterburn - BURN 30Warm-upWarm-up (No Measure)3 ROUNDS OF: 0:30 Row [Arms Only] → Arms + Hips → Full Strokes 7 DB Deadlift → 5 [...]

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CrossFit Afterburn