by Sean Osborne | Jan 6, 2019 | WOD
2019-01-06 03:00:00.000000 [timezone_type] => 3 [timezone] => America/New_York ) current: DateTime Object ( [date] => 2019-01-11 01:33:40.000000 [timezone_type] => 3 [timezone] => UTC ) diff: DateInterval Object ( [y] => 0 [m] => 0 [d] => 4 [h]...
by Sean Osborne | Jan 6, 2019 | WOD
190107 (competition)Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Time)5 rounds 5 hang cleans (165/115) 10 burpees 20 sit-upsMobility and Recovery
by Sean Osborne | Jan 6, 2019 | WOD
190108 (practice)Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Time)21-15-9 deadlifts (155/105) pull-ups med ball cleans (20/14)Mobility and Recovery
by Sean Osborne | Jan 6, 2019 | WOD
2019-01-06 03:00:00.000000 [timezone_type] => 3 [timezone] => America/New_York ) current: DateTime Object ( [date] => 2019-01-09 01:34:34.000000 [timezone_type] => 3 [timezone] => UTC ) diff: DateInterval Object ( [y] => 0 [m] => 0 [d] => 2 [h]...
by Sean Osborne | Jan 6, 2019 | WOD
2019-01-06 03:00:00.000000 [timezone_type] => 3 [timezone] => America/New_York ) current: DateTime Object ( [date] => 2019-01-10 01:34:16.000000 [timezone_type] => 3 [timezone] => UTC ) diff: DateInterval Object ( [y] => 0 [m] => 0 [d] => 3 [h]...
by Sean Osborne | Jan 3, 2019 | WOD
190104 (competition)Warm-upCoach LedMetconBack Squat (3-3-3-3-3)climbingMetconMetcon (Time)EMOM 12 odd: 15 wall balls even: 30 Russian swings (53/35)Mobility and Recovery
by Sean Osborne | Jan 3, 2019 | WOD
190103 (practice)Warm-upCrossFit Warm-up30 sec sampson stretch (each leg) 10 air squats 10 sit-ups 10 hip extensions 10 dips 10 pull-upsMetconBench Press (10-10-X)60% acrossPendlay Row (5×10)55% acrossMetconMetcon (Time)30-20-10 deadlifts (165/115) double unders...
by Sean Osborne | Jan 2, 2019 | WOD
190102 (practice)Warm-upCoach LedMetconDeadlift (5-5-5-5)climbingStrict Pull-Ups (3×6)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 7 hspu 8 db snatch (50/35) 9 box jumps (24/20)Mobility and Recovery
by Sean Osborne | Dec 30, 2018 | WOD
181231 (mental toughness)Warm-upCoach LedMetconMetcon (Time)back squat push press med ball sit-upMobility and Recovery
by Sean Osborne | Dec 27, 2018 | WOD
181228 (practice)Warm-upCoach LedMetconFront Squat (3-3-3-X)65% across, 3 second pauseDeadlift (5-3-X)5 @65%, 3 @75%, ME @85%MetconMetcon (Time)5! thrusters (115/75) burpeesMobility and Recovery
by Sean Osborne | Dec 25, 2018 | WOD
181227 (competition)Warm-upWarm-upcoach ledMetconPush Press (3-3-3-X)75% across, aim for 5-7 in your working set MetconMetcon (Time)2 rounds 50 wall balls (20/14) 150′ bear crawl 150′ walking lunge12 minute capMobility and Recovery
