Burner WODs for Week of June 6th

WOD 1

10 Min Hard on treadmill / Rest 3 mins

5 Min Hard on treadmill/ Rest 2 mins

2:30 Min Hard on treadmill / Done



WOD 2

Tabata 2 mile run
20 secs on/ 10 secs off for 2 miles (Note during off period completely stop




WOD 3

AMR in 15 mins
10 Double Push Up burpees
10 V-ups
20 Air Squats

 Have Fun!!!!




WOD 4

18 X 1 min Interval (swim, bike, run, row) 20 secs rest

Burner WODS for Week of May 30th

Burner 1

10 Rounds
100 M sprint
10 Burpees
30 sec squat holds

Burner 2 

400 M on 4 min for 32 min
****Run 400 M sprint every 4 min for 32 min





Burner 3


EMOM for 10 mins
40 DU's then max air squats for remainder of min

Bangin Burner Workouts for Week of th 23rd

This week I tried to incorporate some nice new elements.  It gives you a chance to Enjoy the amazing SoCal weather !  Have Fun!!

               Burner 1

Five rounds for time of:
Swim 50 meters
25 burpees


**Try a cool open water swim or in a pool.  All out effort!!!!





Burner 2
"Peterson's Ghost" Compliments of CFE 

Run WOD Only.
Run:2 x 1 mile rest 3 min between intervals, 2 x 800 rest 2 min between intervals, 2 x 400m rest 90 sec between intervals, Rest 3-5 min,  1 mile TT rest 3 min, 2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min, 2 x 400m holding 1 mile TT pace -10 sec pace per mile .


Burner 3 
"Butt Burner"
400M walking Lunge

Burner Workouts for Week of May 16th

Burner 1 

7 X 2 mins All Out effort for distance
Rest 1 min between

(Row, Swim, Bike, Run)


Burner 2

45 min Trail Run

**Try and check out some new scenery!! Some cool places Casper's Park, El Moro Canyon. 



Burner 3 

Advanced
"Flight Simulator"
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

**** All DU's must be separated by set.  If you mess up at 20 of 25 you have to start over. 

***** Mod for DU's Tuck jumps, Note all tuck jumps must be unbroken not stopping in each set to count or must restart set 



Burner 4

Tabata
20secs work / 10 rest of each exercise for 8 Rounds each exercise
-bottom to bottom squats (hold in bottom of squat during 10 sec rest)
-Pushups (hold in plank on forearms for 10 sec rest)
- Hollow rocks (hold hollow for rest adv.)  Mod is V-ups

GET SOME!!!!!

Burner WODS for Week 2

For this weeks workouts try to get outside and enjoy the nice weather.  Most of them require you to be outdoors!  Have Fun!

WOD 1 

4 X 2 min stair Intervals
Rest 2 min between each one
(I do my stair intervals at Thousand steps beach on 9th Street in Laguna, Awesome workout for something different)

**Note If you do those stairs they are destructive but go hard!!! Any stairs will do at a stadium or on the stair climber at gym if last resort)


WOD 2

Run A Mile as fast as possible but every Every Min on Min must stop to complete 5 Pushups, 20 JumpSquats (butt past knee crease)

***I would suggest doing this at a track


WOD 3

As Many Rounds In 12 mins
10 Hollow Rocks
10 Handstand kickups (against wall or advanced in middle of floor)
10 Burpees
10 Rollups

Ask me if you are unsure of these movements.

Burner Workouts for Bangin Beach Bod for Week of May 1st

So for a little something extra here are 3 Burner workouts to add in on top of CrossFitting this week!


Burner 1

100 Burpee Broad Jumps for time

**at the top of every min must do 5 situps AFAP


Burner 2 
Run/ Row/ or Bike

4 min all out effort
3 mins Rest

2 min all out effort
30 sec Rest

1 min all out effort
3 min Rest

2 min all out effort
30 sec  Rest

4 min all out effort

DONE!!!!



Burner 3

EMOM for 12 mins
30 Double Unders or 30 Tuck jumps

**Every Min on the Min for 12 min complete 30 DU's  ADV challenge yourself with 50

HAVE FUN!!!