by Sean Osborne | Mar 21, 2018 | WOD
180321 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 10 hang power cleans (155/110) 20 box jumps (24/20) 30 sit-ups 40 double undersMobility and Recovery
by Sean Osborne | Mar 20, 2018 | WOD
180320 (competition)Warm-upWarm-upcoach ledMetconMetcon (Time)2 rounds for time: 800m run 20 bar facing burpees 20 push press (115/80)Mobility and Recovery
by Sean Osborne | Mar 19, 2018 | WOD
180319 (practice)Warm-upWarm-upcoach ledMetconDeadlift (5-5-3-3-2-2-2-2)climb to a heavy double 5@65%, 5@70%, 3@75% 3@80%, 2@85%, 2-2-2Mobility and Recovery
by Sean Osborne | Mar 16, 2018 | WOD
18.4Warm-upWarm-upcoach ledMetconCrossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15...
by Sean Osborne | Mar 15, 2018 | WOD
180315 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 13 10 db snatch R (50/35) 10 db snatch L 15 sit-ups 20 double unders 15 air squats 10 push-upsMobility and Recovery
by Sean Osborne | Mar 14, 2018 | WOD
180314 (competition)Warm-upWarm-upwarm upMetconMetcon (Time)21-15-9 push press (115/80) box jumps (24/20) t2bMetconMetcon (Time)21-15-9 thrusters (95/65) burpeesMobility and Recovery
by Sean Osborne | Mar 12, 2018 | WOD
180312 (mental toughness)Warm-upWarm-upcoach ledMetconMetcon (Time)3RFT: 3 power cleans (185/130) or 80% 3 front squat 12 burpee box jumps (30/24) 12 chest to bar 400m runMobility and Recovery
by Sean Osborne | Mar 9, 2018 | WOD
18.3Metcon
by Sean Osborne | Mar 8, 2018 | WOD
180308 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 8 pull-ups 8 push press (95/65) 8 back rack lungeGymnasticsParallette Shoot Through (3×10)Parallette L-Sit (Time)max L-sit, 45# plate under the heelsMobility and...
by Sean Osborne | Mar 7, 2018 | WOD
180307 (competition)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds)EMOM 20 power clean front squat split jerk 2 back squats75% of bodyweight Score the total, full rounds you completeMobility and Recovery
by Sean Osborne | Mar 6, 2018 | WOD
180306 (practice)Warm-upWarm-upcoach ledMetconMetcon (Time)30 deadlifts (185/130) 50 double unders 30 t2b 50 double unders 30 hspu 50 double unders 30 burpees 50 double undersMobility and Recovery
