by Sean Osborne | Apr 30, 2018 | WOD
180501 (practice)Warm-upWarm-upcoach ledFront Squat (5×1)climbingMetconKettlebell Swing (5×30)Russian, unbrokenMetconMetcon (Time)200m farmer carry (assigned), then: 5 Rounds 16 db push press (50/35) 2 rope climbs 10 superman 20 sit-upsMobility and...
by Sean Osborne | Apr 29, 2018 | WOD
180430 (competition)Warm-upWarm-upcoach ledFront Squat (5×1)climbingMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMobility and Recovery1-Mile Run (Time)Max Effort 1-Mile Run
by Sean Osborne | Apr 26, 2018 | WOD
180427 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconChelsea (AMRAP – Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsMobility and Recovery
by Sean Osborne | Apr 26, 2018 | WOD
180426 (practice)Warm-upWarm-upcoach ledMetconPush Press (5-5-5-5-5)65% across, warm up sets as neededPendlay Row (5-5-5-5-5)65% across, warm up sets as neededMetconMetcon (AMRAP – Reps)AMRAP 7 wall balls (20/14)Mobility and Recovery
by Sean Osborne | Apr 25, 2018 | WOD
180425 (practice)Warm-upWarm-upcoach ledMetconFront Squat (7-7-7-7)65-75% across, warm up sets as neededMetconMetcon (Time)3 Rounds 800m run 5 deadlifts (255/175) 4 box jumps (30/24) 3 bar muscle ups 2 box jumps 1 rope climbMobility and...
by Sean Osborne | Apr 23, 2018 | WOD
180424 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12...
by Sean Osborne | Apr 22, 2018 | WOD
180423 (practice)Warm-upWarm-upcoach ledMetconBack Squat (3-3-3-3-3-3)70-80% across, warm up sets as neededMetconMetcon (Time)10! American swings (70/53) sit-up t2bMobility and Recovery
by Sean Osborne | Apr 19, 2018 | WOD
180420 (practice)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconMetcon (Time)1 mile run 15 clean and jerks (135/95) 100 double unders 1 mile runMobility and Recovery
by Sean Osborne | Apr 19, 2018 | WOD
180419 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconTabata Something Else (AMRAP – Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the...
by Sean Osborne | Apr 17, 2018 | WOD
180418 (practice)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconMetcon (AMRAP – Rounds)EMOM 20 odd: 3 hang snatch (135/95) or 70%, 3 overhead squat even: 7 box jumps (30/24)Mobility and Recovery
by Sean Osborne | Apr 16, 2018 | WOD
180417 (practice)Warm-upWarm-upcoach ledMetconFront Squat (3-3-3-X)75% across, warm up sets as neededMetconMetcon (Time)4RFT 400m run 15 wall balls (20/14)Mobility and Recovery
