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 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 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
by Sean Osborne | Apr 15, 2018 | WOD
180416 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconShoulder Press (1xME)5@65%, 5@70%, 5@75%, ME@80%MetconMetcon (Time)teams of 2: 8x row for calories (18/14) 40 hang power cleans (135/95)Mobility and Recovery
by Sean Osborne | Apr 13, 2018 | WOD
180413 (mental toughness)Warm-upWarm-upcoach ledMetconCrossFit Games Open 12.2 (AMRAP – Rounds and Reps)In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120#Metcon800m Run (Time)Max Effort 800m...
by Sean Osborne | Apr 12, 2018 | WOD
180412 (practice)Warm-upWarm-upcoach ledMetconDeadlift (3-3-3-3-3)(80-85% across)MetconMetcon (AMRAP – Rounds)EMOM 20 odd: 30 double unders, 10 sit-ups even: 5 pull-ups, 15 air squatsMobility and Recovery
by Sean Osborne | Apr 10, 2018 | WOD
180411 (competition)Warm-upWarm-upcoach ledMetconMetcon4RFQ 4 TGUs alternating 5 kb snatch R 5 kb snatch L 5 box jumps Use the same kb for all movements, choose the highest box height you can do.MetconMetcon (Time)5RFT 7 thrusters (95/65) 7 t2b 400m runMobility and...
by Sean Osborne | Apr 10, 2018 | WOD
180410 (practice)Warm-upWarm-upcoach ledMetconOverhead Squat (5×1)climbingMetconMetcon (AMRAP – Reps)10 rounds of 40 seconds on, 20 seconds off: 1 clean (185/130) or 70% 4 lateral bar burpees amrap double unders in the remaining time score total double...
by Sean Osborne | Apr 9, 2018 | WOD
180409 (practice)Warm-upWarm-upcoach ledMetconBack Squat (7-7-7-7-7)climbingPush Press (7-7-7-7-7)climbingMetcon1 Minute Assault Bike (Calories)max calories in 1 minuteMobility and Recovery
by Sean Osborne | Apr 6, 2018 | WOD
180406 (practice)Warm-upWarm-upcoach ledMetconBack Squat (5×1)MetconMetcon (Time)n teams of 2: 6x500m row (alternating partners) 50 front rack db lunges (50/35) 50 db push pressMobility and Recovery
