CrossFit Aurora Central

Monday October 24th, 2016

WOD October 24th Strength Competitive Hang Clean 3-3-3-3-3 @ 65% Fitness Hang Clean 3-3-3-3-3 @ 65% Foundations A) Clean High Pull 3-3-3-3 B) Hang Power Clean 3-3-3 Met Con 20 Minute Partner AMRAP 5 Cleans - #80% of 1RM 10 Front Rack Stationary Lunges #135/95 15 Burpees 20 Wall Balls…

2016 10 23

Saturday October 22nd, 2016

By: Ryan Abush 0

October 22nd Strength Competitive A1) Back Squat 20X1 10-10-10-10 @ 55% A2) Lunges 4x15 Fitness A1) Back Squat 20X1 8-8-8-8 @ 60% A2) Lunges 4x15 Foundations A1) Back Squat 5-5-5-5-5 A2) Lunges 5x15 Met Con 15 Minute AMRAP - Ascending Ladder of Pistol Squats & 100 Ft Shuttle Run 1…

2016 10 21

Friday October 21st, 2016

By: Ryan Abush 0

WOD October 21st Strength Competitive A1) Push Press 6-6-6-6 @ 65% A2) GHD Hip Extension 3x15 Fitness A1) Push Press 5-5-5-5-5 @ 70% A2) GHD Hip Extension 3x10 Foundations A1) Push Press 5-5-5-5-5 A2) GHD Hip Extension 3x8 Met Con 10 Minute AMRAP 10 Shoulder To Overhead #135/95; 95/65; 65/45…

2016 10 20

Thursday Oct 20th, 2016

By: Ryan Abush 0

October 20th Strength Competitive A1) Bench 20X1 8-8-8-8 @ 60% A2) DB Overhead Press 4x8 Fitness A1) Bench 20X1 6-6-6-6 @ 65% A2) DB Overhead Press 4x8 Foundations A1) Bench 5-5-5-5-5 A2) DB Overhead Press 4x8 Met Con 5 Rounds For Time: Competitive 10 Ring Dips 10 Burpees 5 Box…

2016 10 19

Wednesday October 19th, 2016

By: Ryan Abush 0

WOD October 19th Strength Competitive A1) Deadlift 20X1 5-5-5-5-5 @70% A2) Russian KB Swing 3x20 Fitness A1) Deadlift 20X1 4-4-4-4-4 @75% A2) Russian KB Swing 3x20 Foundations A1) Deadlift 3-3-3-3-3 A2) Russian KB Swing 3x20 Met Con 12 Minute AMRAP Of: 10 Toes To Bar/ Knee Raises 30 Double Unders/60…

2016 10 18

Tuesday October 18th, 2016

By: Ryan Abush 0

WOD October 18th Strength Competitive Hang Snatch 2-2-2-2 @75% Fitness Hang Snatch 2-2-2-2 @ 75% Foundations A) Snatch High Pull 3-3-3-3 B) Hang Power Snatch 3-3-3 Met Con -5 Minutes to accumulate as much weight moved from ground to overhead (Use power snatch or squat snatch) Rest 3 Minutes -Run…

2016 10 17

Monday October 17th, 2016

By: Ryan Abush 0

WOD October 17th Barbara Competitive Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Fitness Five rounds, each for time of: 15 Pull-ups 25 Push-ups 35 Sit-ups 40 Squats Foundations Five rounds, each for time of: 10 Ring Rows 20 Push-ups 30 Sit-ups 40 Squats…

2016 10 16

Saturday Oct. 15th, 2016

By: Ryan Abush 0

WOD October 15th Strength Competitive Hang Clean 3-3-3-3-3 @ 65% Fitness Hang Clean 3-3-3-3-3 @ 65% Foundations A) Clean High Pull 3-3-3 B) Hang Power Clean 3-3-3 Met Con Competitive 10 Muscle-Ups 15 Thrusters #135/95 30 Cals AD Fitness 20 C2B Pull-ups 20 Ring Dips 15 Thrusters #115/80 30 Cals…

2016 10 14

Friday October 14th, 2016

By: Ryan Abush 0

WOD October 14th Strength Competitive A1) Overhead Squat 10-10-10-10 @ 55% A2) Strict Toes to Bar 3xME Fitness A1) Overhead Squat 8-8-8-8 @ 60% A2) Knees to Elbows 3xME Foundations A1) Front Squat 5-5-5-5-5 A2) Sit-Ups 3xME Met Con 8 Minute AMRAP Competitive 5 Overhead squats #135/95 5 Back Squats…

2016 10 13

Thursday October 13th, 2016

By: Ryan Abush 0

WOD October 13th Strength Competitive A1) Shoulder Press 8-8-8-8 @ 60% A2) DB Row: 4xME Fitness A1) Shoulder Press 6-6-6-6 @ 65% A2) DB Row: 4xME Foundations A1) Shoulder Press 5-5-5-5-5 A2) DB Row: 4xME Met Con In teams of two, partners alternate complete rounds to complete as many rounds…

2016 10 12

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Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Aurora Central FREE!

New To CrossFit

Experienced

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Aurora Central FREE!

New To CrossFit

Experienced