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Schedule2019-10-15T16:07:13-04:00
CrossFit Schedule
Burn 30 - CrossFit Program
CrossFit Schedule

Monday – Friday

7:00am – 7:30am
10:00am – 10:30am
4:00pm – 4:30pm
4:30pm – 5:00pm
6:00pm – 6:30pm
7:30pm – 8:00pm

Saturday

11:00am – 11:30am

Sunday

11:00am – 11:30am

Burn 60 - CrossFit Program
CrossFit Schedule

Monday – Friday

6:00am – 7:00am
9:00am – 10:00am
5:00pm – 6:00pm
6:30pm – 7:30pm

Monday & Tuesday

8:00pm – 9:00pm

Saturday

9:00am – 10:00am
10:00am – 11:00am

Sunday

10:00am – 11:00am

Open Gym - CrossFit Program
CrossFit Schedule

Monday – Friday

7:30am – 9:00am
10:00am – 11:45am

Saturday

8:00am – 9:00am

 Sunday

9:00am – 10:00am

Today's CrossFit WOD

Monday

By |October 20th, 2019|WODs|

CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

25 Jumping Jacks

25 Mountain Climbers

25 Lateral Jumps over DB

-into-

2 ROUNDS

10 Alt. DB Press

10 Alt. DB Bent Over Rows

10 DBL DB Swings

10 DB Burpees

Strength

Bench Press (10-10-10-10-10-10)

10-10-10-10-10-10

Bench Press*

*Sets must be unbroken.

*First set is with empty bar

The goal here is moderate weight on the barbell with all sets unbroken. It is going to be more important today to get through all 6×10 unbroken then to go too heavy and have to break sets up…we are trying to build capacity so let’s keep hands on the bar! Athletes can increase weight from set to set, but jumps should be small, especially in the last two sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

8 DB Bent Over Row (35/25)

8 DB Ground to OH

50 Single Unders or 30 Double Unders
try to keep rounds between 1:15-1:30!

Monday

By |October 20th, 2019|WODs|

CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 ROUND

100m Arms Only Rowing

5 Burpees

8 Alt. DB Deadlifts

1 ROUND

100m Arms + Hips Rowing

5 Burpees

8 Alt. DB Deadlifts + High Pull

1 ROUND

100m Arms + Hips + ½ Pull Rowing (:03 on the way in)

5 Burpees

8 Alt. DB Snatches

Workout

Metcon (Weight)

EMOM x 15 MINUTES*

MIN 1 – 16/14 Cal. Row

MIN 2 – 15 Sit-Ups

MIN 3 – 20 Alt. DB Snatch
*Decrease the calories on the rower, sit-ups, and/or number of snatches so athletes are able to finish the work in under :45.

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CrossFit Afterburn