Wednesday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Youth CrossFit: 4-9 Year Olds @ 10:45 (the 6-9 year olds will go for 45 minutes from now on) 10-14 Year Olds 11:15
CrossFit Foundations: 4:45 PM
High Fitness: 7:30 PM

CrossFit Workout
Capacity Builder
On the 2:00 x 4 Rounds:
7 Bar Muscle-ups
7 Double Dumbbell Power Cleans
Max Distance Double Dumbbell Front Rack Walking Lunge

Dumbbells: 50’s/35’s

WOD
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

  • We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals
  • Each interval begins with a “buy-in” 400 meter run
  • This run only happens once to start each interval
  • In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs
  • The runs should take 2 minutes or less to complete, giving you 3 minutes to work through the inside work

Burn Workout

20 min rep challenge AMrepAP
4 rounds
Min 1-see-saw press
Min 2- push up to pike reach
Min 3- high pull or snatch
Min 4-thrusters
Min 5- rest
Finisher: bottoms up hold

YouTube Workout: https://youtu.be/YMrn1FDOaxE
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Single Dumbbell Front Squats (50/35)
6 Dumbbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Double Dumbbell Front Squats (50’s/35’s)
6 Dumbbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Double Dumbbell Hang Squat Cleans (50’s/35’s)
6 Dumbbell Facing Burpees