by Sean Osborne | Feb 19, 2018 | WOD
180219 (practice)Warm-upWarm-upcoach ledMetconMetcon (Time)4RFT 40 Russian swings (53/35) 7 s2oh (165/115)Metcon (Time)4RFT 30 sit-ups 10 jumping air squatsMobility and Recovery
by Sean Osborne | Feb 16, 2018 | WOD
180216 (practice)Warm-upWarm-upcoach led rootingMetconMetcon (Time)8RFT 50′ front rack walking db lunge (10 mountain climbers every 7 steps) 3 hspuMobility and Recovery
by Sean Osborne | Feb 15, 2018 | WOD
180215 (practice)Warm-upWarm-upcoach led rootingMetconMetcon (Weight)EMOM 21 minutes 1-7: power clean (70% of clean) hang power clean power jerk minutes 8-14: squat clean hang squat clean split jerk minutes 15-21 3 thrustersMobility and...
by Sean Osborne | Feb 14, 2018 | WOD
180214 (competition)Warm-upWarm-upcoach led rootingMetconDanny (AMRAP – Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of...
by Sean Osborne | Feb 13, 2018 | WOD
180213 (competition)Warm-upWarm-upcoach led rootingMetconCrossFit Games Open 13.1 (AMRAP – Rounds and Reps)17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6" target 30 Snatches, 135# / 75# 20 Burpess to a 6"...
by Sean Osborne | Feb 12, 2018 | WOD
180212 (practice)Warm-upWarm-upcoach led rootingMetconMetcon (Time)27-21-15-9-3 front squats (75/53) Russian swings (53/35)Rest5 minutesMetconMetcon (Time)9-15-21 t2b double undersMobility and Recovery
by Sean Osborne | Feb 9, 2018 | WOD
180209 (practice)Warm-upWarm-upcoach led rootingMetconMetcon (Weight)In a 12 minute window find a max weight for the complex: power snatch hang squat snatch overhead squatGymnasticsParallette L-Sit (Time)max L-sit, 45# plate under the heelsMobility and...
by Sean Osborne | Feb 8, 2018 | WOD
180208 (practice)Warm-upWarm-upcoach led rooting
by Sean Osborne | Feb 7, 2018 | WOD
180207 (competition)Warm-upWarm-upcoach led rootingMetconCrossFit Games Open 11.6 and 12.5 (AMRAP – Reps)Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9...
by Sean Osborne | Feb 6, 2018 | WOD
180206 (practice)Warm-upWarm-upcoach led rootingMetconMetcon (Time)teams of 2 14 rounds: 50′ carry 50′ bear crawl 50′ sprint 17 sit-upsalternate rounds between partnersAfter Party2 Minute Max Double Unders (AMRAP – Reps)Mobility and...
by Sean Osborne | Feb 5, 2018 | WOD
180205 (competition)Warm-upWarm-upcoach led rootingStrengthPush Press (5-5-5-5-5)build to a 5RMMetconMetcon (Time)10! deadlifts (165/115) t2bMobility and Recovery
