“The wolf on the hill is not as hungry as the wolf climbing the hill.”
Women’s Apparel Spotlight
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Crossfit -“Power Plus Amanda”
We’ll be putting a 15 minute hard cap on today’s workout. “Power Plus Amanda” is a descending ladder of bar muscle-ups and power snatches. We’ll get an opportunity in the pre-wod strength session to warm-up the scaling option we plan on using for the workout. Athletes should find a break up strategy for the snatches that allows them to move from bar to bar with little rest.
Burn will be performing a “Ladies Week” beginning with a Burn version of “Amanda”. We have dumbbell snatches, jumping pull-ups, and a 200 meter run after each round.
Crossfit – “Annie” + Barfight on Steroids
Annie is a classic workout that really tests an athletes ability to make quick transitions and remain consistent on the jump rope. If you haven’t done high rep sit-ups in awhile be sure to shave off some reps to save yourself from any unwanted soreness. We’ll be doing 500 meter repeats on the rower as a finisher. Don’t go hide in the bathroom after “Annie”!
Today’s girl will be “Annie”. Grab your jump ropes and Abmats so we can crush this classic Burn style.
Crossfit – She Who Must Not Be Named + Post-WOD Overhead Squats
In today’s benchmark workout we have thrusters, pull-ups, and a well deserved cool down walk. This benchmark girl is a soul-crusher so don’t miss out. We’ll finish up with a small strength session of overhead squats.
If you thought we were gonna let our Burn program miss out on all the “Fran” fun you’ve been mistaken. We’ll be doing a version of “Fran” with burpees instead of pull-ups.
Crossfit – “Grace”
It’s 30 clean and jerks for time with an option to hang out on the lighter side if you’re feeling beat down from all the tough workouts this week. We’ll also build up to a heavy 2-rep power clean and jerk to make our WOD movements quick and snappy.
Burn athletes will still be getting their 30 clean and jerks in, but will have an interval run in between sets. Get after Grace!
Crossfit – “Sweet Caroline”
Good times have never seemed so good after this workout. We have 3 rounds of biking, box jumps, burpees, and push-up planks.
“Sour Caroline” is 3 sets of rower calories, box jumps, up-downs, and plank holds.
8am Crossfit – Hero WOD “White”
We conclude our week with a special salute to 1st Lt. Ashley White that was killed in Kandahar Province, Afghanistan on Oct. 22. 2011. We’ll honor her with the precision of our movement and effort during 5 rounds of rope climbs, toes-to-bar, overhead plate walking lunges, and 400 meter runs.
10:15am Crossfit – Level 2
Level 2 will perform the same workout as above.