by Sean Osborne | Oct 17, 2022 | WOD
CrossFit – Wed, Oct 19Warm-up<p><b>A. General</b></p><p>2 minutes Row or Bike</p><p>10 Alternating Bird dog</p><p>5/5 Dead bug (Hold every rep for 3...
by Sean Osborne | Oct 16, 2022 | WOD
CrossFit – Tue, Oct 18Warm-up<p><b>A. General</b></p><p>3 rounds</p><p>30 secs on, 30 off</p><p>- Row</p><p>- In and out squats (on plate)</p><p>- Plate ground to...
by Sean Osborne | Oct 15, 2022 | WOD
CrossFit – Mon, Oct 17Warm-up<p><b>A. General</b></p><p>45 secs Row/Ski</p><p>10 Pike HSPU / Banded</p><p>45 secs DU or Singles</p><p>10 Knee...
by Sean Osborne | Oct 14, 2022 | WOD
CrossFit – Sun, Oct 16Warm-upA. General2 sets30 sec Machine sprint25/25’ Single KB OH Carry @ heavy B. MobilityPrayer stretch with foam roller2 x 7-10 PNF breaths:Contract on the inhale, relax + lengthen on the exhalehttps://youtu.be/9LJDGUulS_8?t=418 C....
by Sean Osborne | Oct 13, 2022 | WOD
CrossFit – Sat, Oct 15Warm-upA. GeneralAlternating Tabata-Machine @ mod-hard-Hollow body B. MobilityBanded overhead lat stretch30s/side C. SpecificEmpty barbell7 Snatch Deadlift7 Snatch high pulls from high hang7 Back Squat7 Snatch grip Thruster (Behind the...
by Sean Osborne | Oct 12, 2022 | WOD
Friday, October 14th 2022Warm-upA. General3 Rounds60 Seconds Row/Bike/Run/Ski @Easy25′ Bear Crawl10 Russian KBS B. SpecificGlide Swing drillhttps://youtu.be/rW7ZsKmUQKU B. Specific cnt’dBeginner & Intermediate- Jumping Lat to Fly:...
by Sean Osborne | Oct 11, 2022 | WOD
Thursday, October 13th 2022Warm-upA. GeneralTabataPerform 2 tabata intervals/movement- Air squats- Plate ground to overhead- Burpees- Row B. MobilityQuadruped rear shoulder stretch30 sec/sidehttps://youtu.be/eYovIztVZos C. Specific (before metcon)5 RDL5 RDL + muscle...
by Sean Osborne | Oct 10, 2022 | WOD
Wednesday, October 12th 2022Warm-upA. General2 sets1 minute Jump rope (SIngle or DU)1 minute Med Ball squats1 Min band lat pull down, straight arms B. MobilityPNF lat stretch on floor10 rep/arm- Contraction for 7-10 seconds- stretching for 10...
by Sean Osborne | Oct 9, 2022 | WOD
Tuesday, October 11th 2022Warm-upA GeneralAmrap 5 minutes150m Stiff leg row10 inchworm push ups5 Beat swings B. MobilityHandstand superman drill10-15 repetitionshttps://www.youtube.com/watch?v=Dxb0aGEAMFs*for members who can’t go upside down, use a pike position...
by Sean Osborne | Oct 8, 2022 | WOD
Monday, October 10th 2022Warm-upA. General6 minute rowing technique2 minutes @ Legs only2 minutes @ legs + hips2 minutes @ full stroke, pause at catch B. Mobility/ActivationFront rack bent elbow stretch2 x/side 5sec contract + 5 sec...
by Sean Osborne | Oct 7, 2022 | WOD
Sunday, October 9th 2022Warm-upA. General Amrap 7 minutes Run 200m/Row 150 10 Wide stance unweighted good morning 10/10 Hip Hikes: https://youtu.be/IJhivBLXVkk B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off C. Specific 3 sets – A skips + 50ft sprint –...
