EAST side Burnet Rd and Downtown:
Every 2 Min for 12 Min:
4 Power Snatches + 3 Snatch Balances
THEN: 2 Rounds for Time
40 Push ups
30 Alternating Single Arm Swings 24/16kg
20 Box Jumps
10 Front Squats @ 155/105

WEST side Burnet Rd and Downtown:
EMOM for 5 Min:
1 Snatch + OH Squats @ 70%
EMOM for 5 Min:
1 Snatch + OH Squats @ 80%
THEN:
Fight Gone Bad (2 rds): Retest in 4 weeks 
Wall-ball (20/14)
Sumo dead lift high-pull (75/55)
Box Jump, (20″)
Push-press (75/55)
Row (Calories)

The post 5.21 WOD: Snatching appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:
3 Rounds: Each for time
800 m Run
15 Dual DB Power Cleans 45′s/ 30′s
5 Muscle Ups
Rest 2 Min

WEST side Burnet Rd and Downtown:
“Fran”: Retest in 4 weeks
21-15-9 for Time
Thrusters (95/65)
Pull-Ups

The post 5.20 WOD: Rounds for Time appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:
4x Superset:
10 Dual KB Russian Swings
10 Ring Pushups
THEN: 3 Rounds for time
Row 120 M
12 Burpees
12 Wall Ball

WEST side Burnet Rd and Downtown:
5x Superset
7 Back Squats @ 65@ 1 RM / 100 M Shuttle Sprint
THEN: For Time
50 Wall Ball
50 Toes to Bar

The post 5.17 WOD: Superset appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:
4x Superset:
10 Dual KB Russian Swings
10 Ring Pushups
THEN:
10 – 1 Box Jumps 24/20
1 – 10 GHD Sit ups

WEST side Burnet Rd and Downtown:
5x Superset:
7 Back Squats @ 65% 1RM
100 M Shuttle Sprint
THEN: 6 Rounds – Lowest Rep Rd for Scores
Max Pullups in 30 Sec
Rest 30 sec
Max Double Unders in 30 Sec
Rest 30 sec

The post 5.16 WOD: Superset appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:
EMOM for 5 Min: 1 Snatch + OH Squats
EMOM for 5 Min: 1 Snatch + 1 OH Squat @ 80%
THEN: Max Reps in 6 Min
1 Sumo DLHP @ 135
1 HSPU
2/2, 3/3, 4/4, 5/5… etc

WEST side Burnet Rd and Downtown:
EMOM for 5 Min @ 70% of RM
1 Clean + 1 Front Squat + 1 Split Jerk
EMOM for 5 Min @ 80% of RM
1 Clean + 1 Split Jerk
THEN: 7 min AMRAP
5 DeadLifts (w/ wt from Cleans)
3 Hang Power Cleans
5 Burpees

The post 5.15 WOD: Snatching appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:
EMOM for 5 Min: 1 Snatch + OH Squats @ 70%
EMOM for 5 Min: 1 Snatch + OH Squats@ 80%
THEN:
Fight Gone Bad (2 rds): Retest in 4 weeks
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (20″)
Push-press (75/55)
Row (Calories)

WEST side Burnet Rd and Downtown:
Every 2 min for 10 min
7 Hang Power Cleans +3 Front Squats
THEN:
“Fran”: Retest in 4 weeks
21-15-9 for time
Thrusters (65/95)
Pull-ups

The post 5.14 WOD: Fight Gone Bad appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:

WEST side Burnet Rd and Downtown:
Fight Gone Bad (2 rds): Retest in 4 weeks
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (20″) 
Push-press (75/55)
Row (Calories)

The post 5.13 WOD: Fran appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:
5x  Superset
7 Back Squats @ 65@ 1 RM / 100 M Shuttle Sprint
WOD: For Time
50 Wall Ball
50 Toes to Bar

WEST side Burnet Rd and Downtown:
5x  Superset, AHAP 
3 Dual KB Push Jerks
50 Ft Sled Push 
WOD: 5 Rounds for Max Reps 
Sprint 100 M
Remainder of 1 min Complete Max Effort HSPU or DB Strict Press
Rest 1 Min (Group 2 can go here for Bigger Class)

The post 5.10 WOD: Superset appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:
5x Superset
7 Back Squats @ 65% 1 RM
100 M Shuttle Sprint 
THEN: 6 Rounds   –  Lowest Rep Recorded for Scores
Max Pullups in 30 Sec
Rest 30 sec
Max Double Unders in 30 Sec
Rest 30 sec

WEST side Burnet Rd and Downtown:
5 X Superset AHAP
3 Dual KB Push Jerks
50 Ft Sled Push 
THEN: 8 min AMRAP
2 KB Snatch 24/16kg
2 jumping Ring Dips (ArmPit Height)
4/4, 6/6, 8/8, 10/10… etc

The post 5.9 WOD: Superset appeared first on CrossFit Central.

EAST side Burnet Rd and Downtown:
EMOM for 5 Min @ 70% of RM
1 Clean +
1 Front Squat +
1 Split Jerk
EMOM for 5 Min @ 80% of RM
1 Clean +
1 Split Jerk
WOD:
EMOM for 5 Min @ 80% of RM
1 Clean
1 Split Jerk
5 DeadLifts  (w/ wt from Cleans)
3 Hang Power Cleans
5 Burpees

WEST side Burnet Rd and Downtown:
EMOM for 5 Minutes
1 Snatch
1 OH squat @80%
THEN:
6 Min Max Rep
1 Sumo Dead Lift High Pull @135
1 HSPU
2/2, 3/3, 4/4, 5/5

The post 5.8 WOD: EMOM appeared first on CrossFit Central.