by Sean Osborne | May 6, 2018 | WOD
180507 (practice)Warm-upWarm-upcoach ledMetconShoulder Press (3-3-3-3-3)climbingMetconMetcon (Time)400m run 21 Russian swings (70/53) 21 sit-ups 400m run 15 Russian swings 15 sit-ups 400m run 9 Russian swings 9 sit-upsMobility and...
by Sean Osborne | May 4, 2018 | WOD
180504 (practice)Warm-upWarm-upcoach ledMetconBear Complex (Weight)Power Clean Front Squat Push Press Back Squat Second Push PressMetconBench Press (10-10-10 climbing)Mobility and RecoveryPendlay Row (Weight)
by Sean Osborne | May 3, 2018 | WOD
180503 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds)EMOM20 squat snatch (60%) hang power snatch 2 oh squat 4 lateral bar burpeeMetcon1-Mile Run (Time)Max Effort 1-Mile RunMobility and Recovery
by Sean Osborne | May 1, 2018 | WOD
180502 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconCrossFit Games Open 15.3 (AMRAP – Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersMobility and Recovery
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
