by Sean Osborne | Jul 24, 2018 | WOD
180724 (practice)Warm-upCoach LedMetconBack Squat (4-4-4-4-X)75% acrossMetconMetcon (Time)1-10-1 sdhp (75/53) lateral bar burpees then: 800m runMobility and Recovery
by Sean Osborne | Jul 23, 2018 | WOD
180723 (competition)Warm-upCoach LedMetconShoulder Press (3-3-3-3-3)climbingMetconMetcon (AMRAP – Rounds)E2MOM 20 4 deadlifts (275/185) 30 double unders 5 hspuMobility and Recovery
by Sean Osborne | Jul 20, 2018 | WOD
180720 (competition)Warm-upCoach LedMetconBear Complex (1×1)Power Clean Front Squat Push Press Back Squat Second Push Press15 minutes to establish a 1RMMetconMetcon (Time)21 thrusters (115/80) 1 rope climb 15 thrusters 2 rope climbs 9 thrusters 3 rope...
by Sean Osborne | Jul 18, 2018 | WOD
180719 (practice)Warm-upCoach LedMetconMetcon (Time)E4MOM 40 400m run 5 k2e 50′ walking lungeRun on a 40 minute clock. Your score is the time on the clock for your last run. Mobility and Recovery
by Sean Osborne | Jul 18, 2018 | WOD
180718 (practice)Warm-upCoach LedMetconMetcon (Weight)E2MOM 14 clean and jerkclimbingMetconMetcon (AMRAP – Reps)AMRAP 3 burpee to box jump (24/20) rest 2 minutes AMRAP 3 box jumps (30/24) rest 2 minutes AMRAP 3 burpeesMobility and...
by Sean Osborne | Jul 17, 2018 | WOD
180717 (mental toughness)Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E2MOM 30 20 Russian Swings (53/35) 15 sit-ups 10 jumping air squats 5 hr push-upsMobility and Recovery
by Sean Osborne | Jul 16, 2018 | WOD
180716 (practice)Warm-upCoach LedMetconBack Squat (7-7-7-X)60% acrossMetconMetcon (Time)5RFT 10 alt pistols 10 hspu 10 power snatch (95/65)Mobility and Recovery
by Sean Osborne | Jul 13, 2018 | WOD
180713 (competition)Warm-upCoach LedMetconFront Squat (3-3-X)80% acrossMetconMetcon (Time)2 mile run then: 3 rounds 3 deadlifts (315/215) 400m run 10 c2bMobility and Recovery
by Sean Osborne | Jul 11, 2018 | WOD
180712 (competition)Warm-upCoach LedMetconBench Press (10-10-10-10)acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 2 bar muscle ups 6 db snatch (50/35) 18 wall ball shots (20/14)Mobility and Recovery
by Sean Osborne | Jul 10, 2018 | WOD
180711 (practice)Warm-upCoach LedMetconMetcon (Weight)EMOM 30 2 hspu 1 hang power cleancredit to CrossFit Linchpin Mobility and Recovery
by Sean Osborne | Jul 9, 2018 | WOD
180710 (practice)Warm-upCoach LedMetconShoulder Press (5-5-5-5-X)65% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 5 box jumps (30/24) 10 push-ups 15 goblet squats (53/35) 20 sit-upsMobility and Recovery
