by Sean Osborne | Mar 5, 2018 | WOD
180305 (practice)Warm-upWarm-upcoach ledMetconGood Mornings (3-3-3-3-3)climbingMetconMetcon (AMRAP – Reps)Tabata: Russian swings (53/35) sit-ups air squats push-upsComplete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8...
by Sean Osborne | Mar 3, 2018 | WOD
Fight Gone Really BadMetcon (AMRAP – Reps)- Yoke Pull – Sand Bag Carry – HSPU – Sit Ups – Double Unders
by Sean Osborne | Mar 2, 2018 | WOD
18.2Warm-upWarm-upcoach ledMetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a –...
by Sean Osborne | Mar 1, 2018 | WOD
180301 (mental toughness)Warm-upWarm-upcoach ledMetconFront Squat (5-5-5-5-5)65-70% acrossMetcon500m Row (Time)Max Effort 500m Rowrest 3 minutes after, then:Metcon (Distance)Row for max distance in the time it took you to row 500mrest 3 minutes after, then:Metcon...
by Sean Osborne | Feb 28, 2018 | WOD
180228 (practice)Warm-upWarm-upcoach ledMetconShoulder Press (5-5-5-5)65% acrossMetconMetcon (Time)Things for timeMobility and Recovery
by Sean Osborne | Feb 27, 2018 | WOD
180227 (practice)Warm-upWarm-upcoach ledMetconGood Mornings (5-5-5-5-5)climbingMetconMetcon (AMRAP – Rounds and Reps) AMRAP 15 5 clean and jerk (135/95) 10 box jumps (24/20) 5 hspu 30 double undersMobility and Recovery
by Sean Osborne | Feb 26, 2018 | WOD
180226 (competition)Warm-upWarm-upcoach ledMetconOverhead Squat (3-3-3-3)65% across, can be taken from a rackMetconMetcon (Time)teams of 2: 6 rounds 10 deadlifts (225/155) 15 sit-ups 20 burpeesMobility and Recovery
by Sean Osborne | Feb 23, 2018 | WOD
18.1Warm-upWarm-upcoach ledMetconCrossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCrossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP –...
by Sean Osborne | Feb 22, 2018 | WOD
180222 (practice)Warm-upWarm-upcoach ledMetconMetcon (Time)6RFT 100′ sb carry (assigned weights) 100′ broad jumpMetconSplit Jerk (3-3-3-3-3)climb to 75-80%Mobility and Recovery
by Sean Osborne | Feb 21, 2018 | WOD
180221 (competition)Warm-upWarm-upcoach ledMetconMetcon (Time)5 Rounds for time 400m run 3 deadlifts (225/155) 9 box jumps (24/20 2 deadlifts 6 box jumps 1 deadlift 3 box jumps25 minute capMobility and Recovery
by Sean Osborne | Feb 20, 2018 | WOD
180220 (practice)Warm-upWarm-upcoach ledMetconMetcon (Time)For time, alternating ladder: hang power clean 1-10 (135/95) pull-ups 10-1Rest5 minutesMetcon (AMRAP – Rounds and Reps)AMRAP 8 20 wall balls (20/14) 50′ bear crawlMobility and...
